Wicked Wednesday Workout
Added 2017-01-18 18:47:59 +0000 UTCWicked Wednesday Workout by Kristin Ritter
24” elv
heavy med light weight
bosu
Warm up (30:30)
1. Butt kickers + arm circles
2. Swimmer arms (standing and in plank)
3. Prisoner squat jacks
4. Runners lunge + twist
5. High knees
6. Downward dog + upward dog
30:10 x 4(switch arms after doing all moves on one arm 1x through) 1. Staggered decline Pushup 2. SA Swings+ curtsy Lunge 3. SA Burpees to suitcase DL (plank hop up to one side of the weight)
Strength HIIT 50:10 x 2 1. Y Press sitting on Ball 2. Switch Foot Mtn Climber upright Rows 3. Pull Over + Crunch on ball 4. Side to side Sumo + Hammer Curls 5. plank jack pushup box jump
Tabata Pairs: 20:10 x 8 1. Back Squat / In & Out Squat Jumps 2. Twisted Plank Rows / T-Stand Dips (switch sides each time) 3. Step Ups / Weighted Switch Lunge pass through 4. Close Grip Press / Tricep Pushup Jacks
Jauggernaught Finisher:
50 Mtn Climbers (2=1)
50 Back Squats
50 Flat Bench Press
50 Front/Lat Raise (25 front / 25 lateral - do like traffic director arms)
50 Weighted Lateral Touchdowns
50 belly to the mat pop ups
50 Handstand Shoulder Taps
50 wide bosu Mtn Climbers (2=1)
