EMOM and 10 Min AMRAP finisher Beast of a session

October 4, 2022 1morerepukLeave a comment

1MOREMOMAMRAP

Warm Up 8 to 10 mins

EMOM ( 5 x through 20 Minutes )

1. 10- 15 Press Ups into shoulder taps
2. 20 Goblet Squats
3. 20 Goblet Lunges
4. 10 Burpees

AMRAP (10 Minutes )

1. 12 Goblet Squats
2. 12 Sit Ups
3. 12 American KB Swings

source https://www.youtube.com/watch?v=-8atUNfjshI

Legs and glute workout with Cardio intervals

October 4, 2022 1morerepukLeave a comment

2 Minutes of Crazy

This is a challenging cardio circuit workout with each station lasting 2 minutes long.
The first part involves 2 minutes of a cardio. You can write out their options on a whiteboard.
The second part involves 2 minutes of an exercise that can be done for high reps. Campers complete as many reps as they can in the 2 minutes, resting as they need.
Feel free to put in different exercises depending on the equipment you have.
Round 1
1. 2 minutes of Cardio; 10 high knees 10 Jacks
2. 2 minutes of weighted Forward Lunges
3. 2 minutes of Cardio; 10 high knees 1 Burpee
4. 2 Minutes of weighted Forward lunges
5. 2 minutes of Cardio: 10 high knees 10 jacks 1 burpee
Round 2
1. 2 minutes of Cardio; 10 high knees 10 Jacks
2. 2 Minutes of Press Up to Shoulder Press/Slam Burpee
3. 2 minutes of Cardio; 10 high knees 1 Burpee
4. 2 minutes of Press Up to Shoulder Press/Slam Burpee
5. 2 minutes of Cardio: 10 high knees 10 jacks 1 burpee
Rest 1-2 Minutes
Round 3
1. 2 minutes of Cardio; 10 high knees 10 Jacks
2. 2 minutes of Manmakers
3. 2 minutes of Cardio; 10 high knees 10 Jacks
4. 2 minutes of Manmakers
5. 2 minutes of Cardio: 10 high knees 10 jacks 1 burpee