O4W Week of Workouts 1/21-1/26
Monday 1/21
The Ruth
100 Walking Lunges (total)
80 Hand Release Push-ups
60 D.U. – sub 300 singles
40 Burpees
20 Wall balls 20/15 15/12 12/10
Run 800 meters
Finish with Pull Up work / Rope Climbs (We will just take out the rops for campers to try and climb up for fun)
Max unassisted Pull ups with 30-60 sec of rest b/t sets or 5-6 reps of assisted pull ups with 30 – 60 sec rest b/t sets
Tuesday 1/22
1 min Per Exercise 2 x Through = 10 min / 1 min – 90 sec rest after 2 rounds
Rnd 1 + 2
Row Str. 28-32
Down Dog Toe Touches
Single Arm Swing (switch every 5 reps)
Jump Rope
JG Split Squat (switch @:30)
Rnd 3 + 4
Row Ste. 24-28
Superheros
Single Arm Swing Clean (switch every 5 reps)
1 Foot Jump Rope (switch @ :30)
JG Side Lunges (switch @ :30)
Rnd 5 + 6
Row 20-24
Sit Outs
Single Arm Swing Clean To Press (switch every 5 reps)
DU (Practice)
JG Pistol Squat (switch @ :30)
Wednesday 1/23
Hiit It (Motown Hits)
3 Rounds with 1 min rest b/t Rounds
:30 / :30 / :30
Jumping Lunges
Side Lunges
Step Back Lunges
:30 sec Rest
Tricep Push-ups
KB Tricep Extensions
Assistant Band Tri. Pull Apart
:30 sec Rest
1 KB Deadlift
Hamstring Walkouts
Hip Bridge Hold
:30 sec Rest
V-ups
Hollow Crunches
Roll Ups
:30 sec Rest
Finish the round with a 1 min Plank
Thursday 1/24
Extended warm up with TGU + Carry (12 min warm up)
4-6 min regular warm up and then go over TGU form from the ground all the way to the standing over head position, then back down. Switch sides.
Then add weight if permitted. Campers then will perform a TGU to the standing position, go into a overhead carry (width of the gym), then go back down. Switch sides and repeat (6-8 min)
KB Strength AMRAP (25 min)
10 KB Bent Over Row (Total) or 5 Pull Ups (unassisted)
8 KB Swings
6 1 Arm KB Push Press (Total)
4 2 KB Squats
2 Turkish Get Ups (per side)
Friday 1/25
4 x 6 min EMOM
1st min: Knees to Chest Hold (Yellow Bar)
2nd min: Heavy Rope Big Slams (10 reps, rest, repeat)
3rd min: Plank
4th min: MB Sit Up and Press
5th min: Hollow Hold
6th min: Bike Sprint (5 cal hard / 5 cal easy repeat)
Rest 90 sec and repeat 4 Rounds