OFK Workout of the Day

Ready to get your fit on?

Week of Feb 15

OFK Side A / Elites Side B

5 Minutes Dynamic Warm Up

Happy Jump Squats

General OFK – SIDE A

6 Mins  – Introduction to Concept of the Week – New Movements – Talk about explosiveness, what it is and where in the gym we use it

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

Surfer Turns

Ape Hops

Tabata Alternating Exercises

16 Mins – AMRAPS

AMRAP 1 – 8 Minutes

10 Surfer Turns

10 Ape Hops

Row of Rings/Green Wheels OR Multirig

Traverse Wall

AMRAP 2 – 8 Minutes

10 Jump Lunges

10 Frog Jumps 

Ninja Steps / Warped Wall

Row of Walls (First 5)

Elites – SIDE B

6 Mins  – Discuss Explosiveness, what it is and what muscles it uses depending on the exercise

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

Wall Balls

EMOM – 5 Minutes

10 Wall Balls

Wall Sit

16 Mins – AMRAPS

AMRAP 1 – 8 Minutes

12 Slam Balls

10 Pushups

Monkey Bars

Slip Ramp

Water Break

AMRAP 2 – 8 Minutes

12 Wall Balls

12 Couch Potatoes

Rope Swing

Green Rig

5-8 Minutes Free Time on Obstacles used that class