Tuesday June 6 – Mama Said Knock You Out

Mama Said Knock You Out (re-assessment from 4/18)

12-Min EMOM [(e)mama said you knockout out] style assessed workout.

12-min continuously running clock.

Every minute will begin with burpees followed by the prescribed exercise for the remainder of the minute. Count total reps performed of the prescribed exercises (INCLUDING BURPEES) over the 12 min. Campers should have 1 number at the end of their total reps to report.

EMOM, BURPEES (R – 7, W – 5, B – 3), followed by the following exercises:

  • Slam Ball (R: 20/15 W: 15/15 B: 10/10)

  • Lunges (count each leg) (R: jumping lunges W: walking lunges B: step back lunges)

  • 1-arm Push Press (R: 40+/30+ W: 30+/25 B: 25/15+) (switch arms every round)

REPEAT for a total of 4 rounds


Then, partner sprints for remaining time:

While one partner heads outside to complete a parking lot lap as follows:

Jog around the curve to the first light post. Sprint to next light post. Jog the curve and back into gym.

The other partner works through the following exercises and will pick up where they left off on the board when partner comes back from run:

  • 1 max hang from bar with shoulders packed in hollow body position

  • 1 max flexed arm hang with chin over the bar  

  • 10 Lemon Squeezes

  • 10 Side Plank Touches (per side)

  • 10 Frog Leg Bridges  

  • 10 Fire Hydrants (per side)