This week’s WAWA is mostly non-running focused. I’ll set up 12 stations “around the clock”, with each hour designated as a different exercise. Each designated “hour” will have one participant, ensuring we have all the stations covered. The 5 o’clock position with have 30 reps of a specific battle ropes exercise. (I will designate the battle ropes exercise in advance.)
Participants will rotate stations clockwise to the next “hour” once the individual at the 5 o’clock position completes the battle rope portion and yells “rotate”.
One set is equal to one ration through all 12 hours.
Our WAWA goal is to complete 3 sets. In-between sets we’ll do relay races between the basketball end lines for approximately 5 minutes each. 3 sets and 2 relays. That’s this week’s WAWA!
WORKOUT LOCATION: The Cornwell Center
WORKOUT TIME: 5:40 am start
-3 laps around the upper track
Equipment: BOSU ball, medium dumbbells (2), battle ropes, large exercise ball, small exercise ball, medium medicine ball, small medicine ball, and “surprise” equipment for relays.
3 sets (12 stations each) around the clock
2 relay races (5 minutes each) in-between clock sets
I’m introducing three new exercises as well:
Manmaker Burpees: A slight variation of the burpee exercise (that we love so much)….! Grab two medium dumbbells. Drop to a plank position. Upright row with left dumbbell followed by upright row with right dumbbell. 1 pushup. Kick the knees into a squat position. Rise up and complete an overhead dumbbell press. Don’t worry…I’ll demonstrate this ahead of time!
Burpee Double Squats: Another slight variation to the burpee exercise! This one is completed just like a regular burpee except for the final “jump”. Instead of a jump, stand upright and down two standing squats.
One Leg Deadlift to Reverse Lunge: Complete a 1-leg deadlift, keeping balance. Then bring that raise leg down and kick-back to a reverse lunge. Alternate legs.
1 o’clock: Get Ups
2 o’clock: Figure-eight extension with small medicine ball
3 o’clock: Manmaker Burpees with medium dumbbells
4 o’clock: Staggered arm pushups
5 o’clock: 30 reps on the battle ropes
6 o’clock: 1 Leg Deadlift to Reverse Lunge (alternating legs)
7 o’clock: Plank
8 o’clock: Regular pushups
9 o’clock: Burpee Double-Squats
10 o’clock: Overhead Plate Presses
11 o’clock: Wall Balls
12 o’clock: Riser Jumps
COOL-DOWN and DEVOTION:
DEVOTION LEADER: Mike Lenhart
WORKOUT LEADER: Mike Lenhart