Tuesday October 9 – Sweet Caroline (The 2018 Remix)
Tuesday 10/9
Newbie Day 2: KB Day
Vets:
Sweet Caroline (The 2018 Remix)
4 rounds for time of:
½ of the Parking lot Black Bar Overhead Lunges — you must stop lunging if you lower the bar to rest.
20 1-Arm KB Thrusters (10 each arm)
10 x Double Push-up Broad Jump Burpees
RED: M – Big bar, KB: 35lb W – Small bar, KB: 25lb
WHITE: M – Small Bar, KB: 30 W – Small bar, KB: 20lb
BLUE: 3 rounds, M – PVC, KB: 25 W – PVC, KB: 15
Early Finishers:
Extended Stretch
Wednesday 10/10
Sum HIIT up
4 Rounds with 1 min b/t Rounds
:45 on :15 Rest
Bike or Row
Shoulder taps
Yellow bar Dips
Mtn Climbers
Box Jumps
Crab Toe Taps
2 KB March
Thursday 10/11
Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps
1 Minute Rest BTWN Squat & Push Up
Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)
Push Ups: B: TRX Chest Press
Followed By 3-5 Mins of Warm up for KB Swing Re-Boot/Clean Practice:
R:(40+/30+) W:(30+/25+),B:(25+/20+)
3 x 5 Min KB Complex: This should be cardio!!
:30 Right Arm Cleans
:30 Left Arm Cleans
:10-:15 Sec Shake Out
:30 Right Arm Push Press
:30 Left Arm Push Press
:10-:15 Sec Shake Out
:30 Du (practice)
:30 Singles
:10-:15 Sec Shake Out
:30 Hollow Hold
:30 Superman
1-2 Minutes Off
– Repeat –
Friday 10/12
Partner Pentathlon
Campers pair up and attempt to complete each event as fast as possible with one partner working at a time (6 min. time limit for each event). Teams will record their times from each event on the big white boards – team with the lowest total time after 5 events is the winner!
- Complete 75 MB Sit up and Press (10 max/person) / 75 KB High Pulls (10 max/person)
- Complete 100 Band curls and 100 Band Rows (10 Max/person)
- Complete 75 Burpees. (5 max/person)
- Complete 200 Double Unders (25 rep max. each person/doubles) or 500 Singles
- 100 mtn jack (20 max/person) and 100 Slam Balls (10 max/person)