WOW Challenge from the week of September 25

WOW Challenge Week of September 25, 2012

Complete 4 rounds for time- 2 DBs, 1 KB, 24in jump platform, TRX bands

Trainer standard:  13 minutes 44 seconds

Exercises

Squat-Jumps 1 rep

Burpees 2 reps

DB squat press 3 reps 50lbs (M) 20lbs (W)

Pushup-rows 4 reps 50lbs (M) 20lbs (W)

Hip Thrusts 5 reps

Box Jumps 6 reps

TRX Pushups 7 reps

KB swings 8 reps 40lbs (M) 20lbs (W)

Long Jump 9 reps

Plank 1 minute

Exercise Instructions

Squat Jumps

Start with feet shoulder-width apart and drop down into a squat.  Explode upwards and jump into the air

Burpees

Start with the feet shoulder-width apart. Drop into a squat placing the hands on the ground and shoot both feet backwards so that the body is in the position of the top of a push up.  Bring the feet up to the chest, lift hands off the ground and stand up

Dumbbell Squat-press

Hold two dumbbells of equal weight on both shoulders.  Standing with feet shoulder-width apart drop into a squat then return to standing.  Once standing perform and overhead press.  Return the dumbbells to the shoulders and repeat.

Push up and row

Place two dumbbells on the floor.  Drop into a push up position with both handles supported on the handles of the dumbbells.  Perform a push up.  At the top of the push up perform a row with the dumbbells.  Alternate arms on the row for each push up.

Hip Thrusts

Lie flat on the floor on the back.  Place hands out to the sides of the body.  Keeping the legs straight lift the feet until directly above the hips.  Point toes at the ceiling and lift the hips off the floor.  Lower, keep feet up, and repeat.

Box Jump

Start in front of the platform with feet shoulder-width apart.  Drop into a squat and explode upwards.  Make sure that both feet leave the ground together.  Jump on to the top of the platform, pause, and jump down

TRX Pushups

Set the handles six inches off of the ground.  Grasp the handles with the body in a pushup position.  Lower the body to the ground and return to starting position.

Kettle ball swing

Start with feet shoulder-width apart and the kettle ball on the ground in between the feet.  Squat down and grasp the kettle ball with both hands.  Stand up, keeping the arms straight throughout the motion and swing the kettle ball up in front of the body until it is directly overhead.  Make sure to keep the back arched with shoulders back throughout the motion.  Return to the starting position with the kettle ball on the floor.

Long Jump

Start with feet shoulder-width apart. Lower into a squat and explode up and forward.  Jump as far as possible, landing with feet shoulder-width apart.  Immediately drop into another squat and repeat.

Plank

Get into a push up position and drop the elbows to the floor so that the forearms are flat on the ground.  Stay up on the toes and hold the position with weight distributed over the shoulders