Tag: jump tuck

Posted on by — 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 by — Leave a comment

WOW 3/10/2014

Spahtens!

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 by — Leave a comment

WOW 1-6-2014!

Welcome to the first WOW of 2014!  We are looking forward to great things in the upcoming 2014 season!

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 by — 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 by — 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!