Posted on Leave a comment

WOW 2/10/14

Hello again Spahtens!  This weeks wow will test your endurance so grab a towel, some water and lets do this!

Print the worksheet and fill it in with the following movements

  1. Tricep Dips
  2. Jump Squats (no jump if you need to modify)
  3. Scissor kicks
  4. Mountain Climbers
  5. Super Man
  6. Mason Twist

Finish the WOW by going for a 30 minute trail run.  Ok, you can stay on the road if you insist, but go for a run!

Posted on Leave a comment

WOW 12-30-2013

Today’s WOW will build your 5k endurance levels.  Put on your favorite Spahten Training shirt, grab some water and let’s rock this!

Print the worksheet and fill in the following movements:

  1. Bear Crawls (20 feet)
  2. Speed skaters
  3. In and outs
  4. Jump Tuck / Jump Squats (if you need to take it down a notch)
  5. Mountain Climbers
  6. Burpees

If you have the time and energy, finish this off with an easy, 2-3 mile run

Posted on Leave a comment

WOW 10-15-2013

Alright people, Fenway is just around the corner and it’s time to get serious about putting in some work so you can be ready to do your best!  We are bringing back an old favorite for this week, the 10 to 1!   Put on your favorite Spahten gear, grab some water and a towle and rock this WOW! 

Print out this sheet, and fill it in with the following movements.

  1. Speed Skater
  2. Burpees
  3. Bear Crawls (10 yards each)
  4. Jump Squats or advanced version Jump Tucks
  5. Mason Twists

For added awesomeness, include a 1-3 mile run/jog before this WOW, AROO!

Posted on Leave a comment

WOW 7-30-13

Time again for another Workout Of the Week (WOW)! 

This week we will be doing an AMRAP or As Many Rounds As Possible in 20:00 minutes.  So put on your favorite Spartan Race shirt, print the AMRAP worksheet and fill it in with the following exercises:

  1. Jump Squats
  2. Mason Twists
  3. Burpees

For added work walk, jog or weighted ruck before, after or BOTH!  Keep being AWESOME!  It doesnt come easy.  No one will hand you fitness and health.  You have to put in the work.  Besides, the victory is that much sweeter when you earn it!  See you in the mud!  Aroo!