OFK Workout of the Day

Ready to get your fit on?

Week of December 21

Elites Side A / OFK Side B

5 Minutes Dynamic Warm Up

5-8 Minutes Rudolph the Red Nosed Reindeer – Jump Squats for Rudolph OR Reindeer

General OFK

6 Mins  – Recap the Exercises we learned this month

Review Exercises – Show form, explain relevance to weekly topic and have kids practice a few reps of each 

Pinch Grip Lap

Goblet Squat

Slam Balls

4 – 6 Mins – Practice of New Exercises – Tabata, EMOM. 3 Rounds, Game Etc.

EMOM

  • 5 Goblet Squats
  • 5 Slam Balls
  • Squat Hold

AMRAP 1 – 8 Minutes

Pinch Grip Lap (your side of the gym)

12 Mountain Climbers 

12 Jumping Jacks

Rope Swing 

Green Rig

Water Break

AMRAP 2 – 8 Minutes

10 Goblet Squats

10 Slam Balls

Monkey Bars to Orange Rig

Rope Swing                                                                                                                                                                                                                                                                                                                                                      

Elites

6 Mins  – Recap on exercises and muscles used + ask them for another exercise that uses the same piece of equipment

New Exercises – Show form, explain relevance to weekly topic and have kids practice a few reps of each 

Ball Pass Pushup (Slam Ball)

Overhead Lunges (Dumbbell)

Sit Up Overhead Press (Kettlebell)

4 Mins – Tabata Alternating between Exercises

8-10 Mins Each – AMRAPS

AMRAP 1 – 10 Minutes

Pinch Grip Lap 

12 Ball Pass Pushup (Slam Ball)

Row of Rings/Green Wheels

Traverse Wall

Water Break

AMRAP 2 – 10 Minutes

12 Sit Up Overhead Press (Kettlebell)

10/Side Overhead Lunges (Dumbbell)

Ninja Steps / Warped Wall

Row of Walls (First 5)

5-8 Minutes Free Time on Obstacles used that class