WOW Week 4 January
Movement Prep x 2 rounds
- Jump Rope 60 sec
- 90/90 hip rolls 10 reps
- Quadruped to half kneeling 10 reps
- Front foot Elevated Split squat hold 30 sec per side
A Circuit
- Barbell Tempo (8-10 sec rep)
- Front Squat 10-9-8-7-6-5-4-3 (progressively increase load and decrease reps to fatigue)
B Circuit: TRX straps
20 reps of each move one time through
- TRX Single Leg Squat reach back
- TRX Lateral Leg squat to reach across
- TRX Supine Hamstring Curls
- TRX Supine Hip Abduction
- TRX Feet in straps plank hold with hip abduction
- TRX Body Saw
- TRX Standing Row
- TRX Push Ups
- TRX Bicep Curls
- TRX Tricep Extension
Conditioning
Assault/rogue bike tabata. 8 rounds of 20 sec on and 10 sec off. Max calories each round. Aim for max calories each minute.
Skill Development Week 4 January: Pulling
Come try the WOW and Skill Dev in our Open Gym.
Tissue Prep x 1 round
- Qi Gong Beat the Drum 20-30 sec
Movement Prep x 2 round
- Banded pull aparts three position 10 each
- Side plank Rowing 20 reps per side
- Down dog press back 10 reps
Workout x 3 rounds
- Barbell Rowing 8-10 reps
- Ski Erg 300 meters
- Wall walks to handstand 5 reps