OFK Workout of the Day

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December 14

December Week 3 (13) – Intro to Light Weights 2 – Weighted Grip Exercises 

Monday – Wednesday: OFK Side A / Elites Side B

Thursday – Sunday: Elites Side A / OFK Side B

Warm Up

Thunderstruck Burpees 

General OFK 

Dice Game – 6 Minutes

  1. 10 Squats
  2. 10 Pushups
  3. 20 Sec Plank
  4. 10 Lunges
  5. 10 Couch Potatoes
  6. 15 Jumping Jacks

Discuss different kinds of weighted grip exercises to help continue build grip rather than just from hanging

Pinch Grip

Weighted Carry

Tabata Bar Hang

Monday – Wednesday

AMRAP 1 – 10 Mins 

Pinch Grip Lap to Warped Wall and Back to Spot

Multi Rig

Traverse Wall

Balance Beam

10 Cross Squats

AMRAP 2 – 10 Mins

Heavy Carry to Warped Wall and Back to Spot

Rings

Row of Walls

Dip Walk

10 Push Up Shoulder Taps

Thursday – Sunday 

AMRAP 1 – 10 Mins 

Pinch Grip to Treadmills and Back to Spot

Monkey Bars

Orange Rig

Rope Swing

12 Cross Squats

AMRAP 2 – 10 Mins

Heavy Carry Lap to Treadmills and Back to Spot

Green Rig

Slip Ramp

Pegasus

10 Pushup Shoulder Taps

ELITES

Discuss different kinds of weighted grip exercises to help continue build grip rather than just from hanging

Pinch Grip

Heavy Carry

Weighted Hangs

Tabata Bar Hang

Monday – Wednesday

AMRAP 1 – 10 Mins 

Heavy Carry 

Monkey Bars

Orange Rig

Rope Swing

10 KB Swings

AMRAP 2 – 10 Mins

Pinch Grip Lap

Green Rig

Slip Ramp

Pegasus

15 Goblet Squats

Thursday – Sunday 

AMRAP 1 – 10 Mins 

Heavy Carry Lap

Multi Rig

Traverse Wall

Ninja Steps 

Balance Beam

10 KB Swings

AMRAP 2 – 10 Mins

Pinch Grip Lap

Rings

Row of Walls

Warped Wall

Dip Walk

15 Goblet Squats

5-8 Minutes Free Time on Obstacles used that class