OFK Workout of the Day

Ready to get your fit on?

Week of November 30

December Week 1 (11) – Obstacle Week (Trial Week)

Monday – Wednesday: OFK Side A / Elites Side B

Thursday – Sunday: Elites Side A / OFK Side B

Warm Up

Happy Jump Squats

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

Tabata Bar Hang

Monday – Wednesday

AMRAP 1 – 10 Mins 

20 High knees

Multi Rig

Traverse Wall

Ninja Steps 

Balance Beam

20 Mountain Climbers

AMRAP 2 – 10 Mins

20 Butt Kicks

Rings

Row of Walls

Warped Wall

Dip Walk

10 Squats 

Thursday – Sunday 

AMRAP 1 – 10 Mins 

20 High knees

Monkey Bars

Orange Rig

Rope Swing

20 Mountain Climbers

AMRAP 2 – 10 Mins

20 Butt Kicks

Green Rig

Slip Ramp

Pegasus

10 Squats 

ELITES:

Dice Game – 6 Minutes

Black and Green Dice

Tabata Bar Hang

Monday – Wednesday

AMRAP 1 – 10 Mins 

20 Jumping Jacks

Monkey Bars

Orange Rig

Rope Swing

10/Side Single Arm Clean and Press

AMRAP 2 – 10 Mins

20 Plank Jacks

Green Rig

Slip Ramp

Pegasus

15 Goblet Squats

Thursday – Sunday 

AMRAP 1 – 10 Mins 

20 Jumping Jacks

Multi Rig

Traverse Wall

Ninja Steps 

Balance Beam

1-/Side Single Arm Clean and Press

AMRAP 2 – 10 Mins

20 Plank Jacks

Rings

Row of Walls

Warped Wall

Dip Walk

15 Goblet Squats

5-8 Minutes Free Time on Obstacles used that class