O4W Workouts – Week of 8/6-8/10

Monday 8/6

The Jumpstarter

3 x 9 min Stations

Station 1

1st min: 250 meter Row 200 meter Row

2nd min: Burpees

3rd min: Rest

Repeat 3 x


Station 2

1st min: Parking lot Sprint

2nd min: Wall Balls

3rd min: Rest


Station 3

1st min: 15/12 cal Air Bike

2nd min: DU (Speed singles)

3rd min: Rest

Tuesday 8/7

:30 sec on / :15 sec Transition (rest)

After 1 Rounds of all exercises they get 1 min rest and repeat 5x  


Jumping Pull Ups

Heavy Rope Slams (20 slams / quick shake / 20 slams….)

6 Inch Hold  

Walking Lunges

Slam Balls

Squat Jumps


7 way hips to finish out our day ( laying on your side, do all moves on one side first, then switch)

:20 sec each movement



Wednesday 8/8

Class HIIT ROCK (Matt Beerse Special)

3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.

Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats

Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Swings  R:(60+/53+),W:(45+/40+),B:(30+/25+)
Superman Hold

Circuit 3:
Mountain Climbers to Push up (4 Climbers:1 Push up)
KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)
Hollow Hold

Watch out for Newbies.


Thursday 8/9

Power Couplets

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– Get through 4 sets alternating between couplets. Example: 8 x Deadlift / 2 x Broad Jumps / Rest/ 8 x Front Squats / 5 x Box Jumps = 1 set


Couplet 1:

    –    8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)

    –    2x Broad Jump (for max distance)

Couplet 2:

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)

  • 5x Box Jumps B: Power Step Ups (Each Leg)  



  • Goal 14 minutes of pure good old fashion work.

  • Run To the Beltline Sculpture  

  • 2 x Rope Climbs or 2 x Sandbag Seated Pulls (width of the gym)  

  • 2 KB Thrusters: R:12, W:10, B:8

Friday 8/10

3 min Strength 2 min Cardio 1 min Core


Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.


  1. 20x KB Swings / rest repeat-> Jump Rope -> Hollow Hold

  2. 8x 1 KB Bent Over Row / Each Side / rest repeat ->Cat Crawl or Bear crawl width of the gym until time is up -> Plank Hold

  3. 8x 1 KB Cleans/Each Side / rest repeat -> Med Ball Toe Taps / Med Ball MTN Climbers -> Superman Hold

  4. 8x 1 KB Push Press /Each Side / rest repeat -> 2 laps around the parking lot -> Side Plank Hold (30sec left/ 30sec Right)