WOW with Coach Jen:
Today’s workout all strength with some cardio mixed in. We begin the session with warming up with the KB Mobility Complex. This should be completed with a light KB as our goal here is to work on MOBILITY and movement. This is comprised of unilateral movements to work on squat depth, shoulder mobility and core stabilization starting off with single arm KB cleans, to single arm KB clean with OH press in a squat. Take your time on this warm up and remember form is crucial on this.
Next we move into single arm dumbbell bench press. This is a core anti-rotational movement. You will be surprised how much more difficult this movement is when you are only loaded with weight on one side. You need a considerable amount of core stability to maintain balance. This exercise will be followed by two laps on the climbing wall without coming down. The focus here is scapular stabilization, grip strength, and endurance.
The second effort is front squats and is superset with squat jumps. Depth is determined by core stability and ability to maintain an upright torso. Add weight slowly and get low.
Lastly, we round off this workout with Curtis P’s. A Curtis P is a squat clean, lunge each leg in a front rack position, topped off with a push press. Today we will do this with KB’s. This finish’s the workout by getting a total body combination of movements with focus on a knee stability exercise, explosiveness, and again shoulder stability all while increasing the heart rate.
5 ea x single arm dumbbell bench press
2 x laps on climbing wall
10 x Russian twist
4 x front squat
5 x squat jumps
4 x Curtis P’s
4 x sprints
20 x calf raises