15 Min AMRAP & Team Game – Friday, March 31 (O4W)
15 Min AMRAP:
-10 KB Headcutters: R:(40+/30+), W:(35+25+), B:(30+/20+)
– 10 KB Rows (5/arm) R:(60+/40+), W:(45+/ 35+), B:(40+/30+)
Strength & Conditioning – Thursday, March 30 (O4W)
1. Conditioning 15 min AMRAP:
Teams of 3- 1 partner working at each station w/ the row as the pace setter.
Team Row & Tabata – Wednesday, March 29 (O4W)
1. Team 2 min row relay : split gym up into groups of 4 (smaller groups split up to fit on all ergs,
The O4W 500 – Tuesday, March 28 (O4W)
The O4W 500 (Record score) – Use white board for high scores
Red – 2 rounds = 500 reps,
O4W Tour – Monday, March 27 (O4W)
3 stations on our tour
Take a left out of the building toward Two Urban Licks to the beltline.
Partner Pentathlon – Friday, March 24 (O4W)
Campers pair up and attempt to complete each event as fast as possible with one partner working at a time (6 min.
Partner Strength Endurance – Thursday, March 23 (O4W)
Partner Strength Endurance:
When working through the board you will perform the first exercise for all sets before moving on to the next exercises of that round.
3 X 8 min Stations – Wednesday, March 22 (O4W)
3 x 8 Min Stations: 2 Min Rest BTWN Stations Rowers will need full 2 Mins off.
Station 1: Rowing
8 Min Row @ 10 Secs Slower than your Target 2K Pace (if they know what that is).
The Fac Attack – Tuesday, March 21
The Fac Attack (Retest from 2/2/16):
They can complete the exercises in any order after each run,
:40/:20 Circuit – Monday, March 20 (O4W)
4 rounds of :40/20 of the following:
- KB Swings
- Handstand Hold
- Weighted Lunge Complex
- Slam Ball
Immediately following each round,
Luck of the Draw – Friday, March 17 (O4W)
Saint Patrick’s Day
Luck of the Draw – 3 x 8 min AMRAPs
After campers complete the buy in,
Heavy KB Supersets + mobility – Thursday, March 16 (O4W)
Heavy KB Supersets + mobility (20 min): 2 sets of super set w/ mobility after each set. Move down the board after 2 sets are complete.
FitWit Rowling – Wednesday, March 15 (O4W)
FITWIT ROWLING (Like bowling, but on a rower;)
200m X 10 frames/rounds (15 min)
Partner up. One partner will be rowing 200m while the other completes 30 KB swings.
The Berlin – Tuesday, March 14 (O4W)
The Berlin (Because it takes your breath away)
2 parts that are 14 min. each with a 2 min.
March Madness – Monday, March 13 (O4W)
March Madness – YOU CHOOSE – (18 min)
Campers choose exercises to perform at each station as they make their way through the 4 stations.