Posted on Leave a comment

WOW 5-12-14

After completing the joint mobility routine, set your interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. Now complete 5 rounds of this superset circuit. Be sure to bring on the intensity! Maintain killer form and make it count! Every rep is important and intensity is key. Crank some fast music, stay with the beat and bring it! Once you are done, hit some form of cardio for 15-20 minutes!


1 Sidepress

2 Squat Thrust

3 Super Plank

4 Hip bridge

5 Ninja Squat

6 V-Up Roll Up

Posted on Leave a comment

WOW 5-5-14


After completing the joint mobility routine, set your interval timer for 16 rounds of 20 seconds of work 10 seconds of rest. Proceed to do the 1st couplet. You will alternate between each exercise doing the first then the second until you have done each one 8 times for a total of 16 sets. Make sure you really bring the intensity on these. Maintain good form but get your reps in! 20 seconds is not long so you really have to move in order to get in some decent reps. Make sure you get at least 6 reps minimum of each movement for each round! BRING IT! 
* Alternate sides each set for the side crunch (4 per side total).


Wide Push Up

Jumping Jacks




Air Squats



Side Crunch



After completing this WOW hit the road or even better, the trail and do a 20-30 minute jog.


Posted on Leave a comment

WOW 4/28/2014

This weeks WOW is an AMRAP, meaning As Many Rounds As Possible!  Keep the intensity throughout but dont lose your form!  Form is ALWAYS KING!  Print this worksheet,and fill it in with the following movements:

  1. Burpee
  2. In and outs
  3. One Leg Glute Bridge

Simple!  You’ve got this! 😉

Now after you are done, hit the trails.  It’s nearly SUMMER!  THANK GOD!!!!  Remember the winter we had?  Go enjoy the outdoors!  AROO!!!!

Posted on Leave a comment

WOW 4/14/2014

This weeks WOW is a 2 part wow.  Grab some water and a towel.  Print your worksheet and fill it in with the following exerciese:


  1. Marching plank
  2. In and outs
  3. Mason Twist
  4. Scissor Kicks


  1. Arm Circles
  2. Tricep Dips
  3. Super Man
  4. Jump Squat
  5. Bear Crawl
  6. One Leg Squats (alternate each time you do them NOT every rep)

Now go out and get your cardio in.  Perhaps you take out your bicycle today?  If not, go for a run and enjoy the outside!

Posted on Leave a comment

WOW 4/7/2014

This week’s WOW is self paced.  It’s up to you to dig deep and push yourself to get this done as quickly as SAFELY possible.  NEVER sacrifice form for speed.  Print this weeks worksheet, put on your favorite Spahten shirt and get ready to sweat! Fill in the worksheet with the following movements:

  1. Plank w/shoulder touch
  2. Hip Bridge
  3. Alt Bicycle Press
  4. Plank w/Kick Through
  5. Inch Worm

Done?  Great job!  Finish this WOW off with a nice relaxing jog.  Get out and enjoy Spring!

Posted on Leave a comment

WOW 3/31/2014

This week’s WOW involves Tabata Couplets.  You will need to use an interval timer.  If you do not have one, go here.  Print out the worksheet and fill in the following movements:

Round 1

  1. Split Jumps
  2. Push up

Round 2

  1. Speed Skater
  2. Mountain Climber

Round 3

  1. Jump Tuck
  2. Plank w/kick through


Finish off today’s wow with an enjoyable cool down run (20-30 minutes).

Posted on Leave a comment

WOW 3/17/2014

SPAHTENS!  We did this wow a few months ago.  Did you write down your time?  Maybe you have improved since then!

This week’s wow will test your ability to pace yourself.  As we all know, pace is KING in racing.  Walking the fine line between too fast and fast enough to be sustainable is key.  Learning where your line is can be paramount for your PR’s in OCR.  This is a great WOW to do a couple times this week.  See if you can improve your time each time you do it.  Aroo!

Print the worksheet , fill in the following movements and get ready to rock this wow!

  1. Air Squats
  2. Super Plank (1 rep= Go down & up leading with right hand, then down & up leading with left hand)
  3. Split Jumps
  4. Scissor Kicks
  5. Bear Crawls  (Measure out 10 paces.  Each length = 1 rep)

Finish out this WOW with 2-3 miles of trail running (Ok ok, you can use the road.  IF YOU MUST)!