Friday White Board- Climb the Superman/woman Ladder

Get your hustle on !!!!!!    Its time for the Friday workout

Felt like the right thing to do was throw down some superman/woman ladders !   This move has become ever so popular throughout the gym and there is no better way to describe it then complete full body muscle.  However,  We will be shaking it up a little bit since people have mastered the initial superman movment.  Lets review the new full superman real quick:

With two kettlebells start on top of both of them in the push up position

Perform a push up and then, a renegade row on each arm.

jump both feet up like performing a burpee

Pull both kettlebells up like you were performing a double kettlebell clean

squat into a press

and back down to starting position

****  only a video can explain this !!!!

<iframe width=”420″ height=”345″ src=”http://www.youtube.com/embed/KHjj8AkzZfo” frameborder=”0″ allowfullscreen></iframe>

 

So the Ladder is going to be paired with some jump rope.

here it is:   Ladder goes

5,4,3,2,1,2,3,4,5 for the superman/woman

50,40,30,20,10,20,30,40,50 for revolutions on the jump rope

 

man, I hope everyone steps it up tommorow and saturday and blows this ladder out of the water to show me how crazy strong and fit all our members are getting.  I will most likely be videoing some of the workouts to post and show to the world how we roll !

 

Train Hard.  Train Smart.

Josh