WOW Week 4 January

Movement Prep x 2 rounds

  1. Jump Rope 60 sec
  2. 90/90 hip rolls 10 reps
  3. Quadruped to half kneeling 10 reps
  4. Front foot Elevated Split squat hold 30 sec per side

A Circuit

  1. Barbell Tempo (8-10 sec rep)
  2. 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

  1. TRX Single Leg Squat reach back
  2. TRX Lateral Leg squat to reach across
  3. TRX Supine Hamstring Curls
  4. TRX Supine Hip Abduction
  5. TRX Feet in straps plank hold with hip abduction
  6. TRX Body Saw
  7. TRX Standing Row
  8. TRX Push Ups
  9. TRX Bicep Curls
  10. 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

  1. Qi Gong Beat the Drum 20-30 sec

Movement Prep x 2 round

  1. Banded pull aparts three position 10 each
  2. Side plank Rowing 20 reps per side
  3. Down dog press back 10 reps

Workout x 3 rounds

  1. Barbell Rowing 8-10 reps
  2. Ski Erg 300 meters
  3. Wall walks to handstand 5 reps