Ok people, here is the WOW for this week! Print out the worksheet and fill it in with the following:
- Lunge w/leg raise
- Plank w/kick through
- Box Jump/Step up (this can be done on stairs from home, use 1st or 2nd step)
- Plyometric Push up/ Regular push up (yes, its plyometric NOT polymetric LOL)
- Super Man (hold for 2-3 seconds per rep)
Done? Great job! Now finish up with a 20-30 run.
Ok folks, Fenway is just 11 days away. Not many days left to train. This weeks WOW is VERY cardio based so grab a towel, some water and rock this WOW!
After completing a dynamic warm-up, do the following:
5 Rounds for time (go as fast as possible)
Round 1: 10 Box Jumps/Step Ups & 20 Burpees/Squat Thrust
Round 2: 20 Box Jumps/Step Ups & 16 Burpees/Squat Thrust
Round 3: 30 Box Jumps/Step Ups & 12 Burpees/Squat Thrust
Round 4: 40 Box Jumps/Step Ups & 8 Burpees/Squat Thrust
Round 5: 50 Box Jumps/Step Ups & 4 Burpees/Squat Thrust
After a 3-5 min recovery: run/jog 3-5 miles!