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WOD 3/26 – Fitness Fusion

Fitness Fusion “Fierce Fusion w/ eXtra Core”

Warm Up Ground Drills (off TRX)

TRX Intro + TRX Warm Up

4 Rounds

Round 1: Lower Body
TRX Single Squat: 30 secs per leg
TRX Balance Lunge : 30 secs per leg
TRX Crossing Balance Lunge: 30 secs for leg
TRX Forward Lunge: 30 secs per leg
TRX Front Squat w/ explosive jump: 10 jumps
+ 1 min power skipping

I minute recovery

Round 2: Core (all 30 secs)

TRX Superman
TRX Sit Up
TRX Crunch (alternate TRX Pike)
TRX Mountain Climber
TRX Power Pull
+ 1 min power skipping (30 secs on one leg, 30 secs on other)

1 minute recovery

Round 3: Upper Body
TRX Push Up (alternate Atomic Push Up): 10 x
TRX Chest Press: 30 secs
TRX Bicep curl w/ reverse grip: 30 secs
TRX Tricep Press: 30 secs
TRX Deltoid Y Fly: 30 secs
+ 1 min power skipping (double unders encouraged)

1 minute recovery

Round 4: Core- repeat Round 2

eXtra Core:
Partner Medicine Ball switch sit ups
Partner Leg Push downs
“On the 10″‘s plated crunches

Stretch: TRX Stretch

Cool down on ground
๐Ÿ™‚ Danielle

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WOD 3/12 – Fitness Fusion

“Drop it like it’s Hot”

Warm up Drills

Round 1: TRX

Squat
Crossing Balance Lunge
Bicep Curl
Tricep Curl
TRX power pull
TRX crunch
TRX mountain climber

Round 2: Drop it

Plank variation 30 secs
Skipping 1 minute
Plank variation 30 secs

Round 3: TRX

Front squat
Sprinters Squat
Low row
Chest press
TRX sit up

Round 4: Drop It

Plank variation 30 secs
Skipping 1 minute
Plank variation 30 secs

Core:
Plank Countdown!

Stretch it o-u-t!

 

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WOD 3/10 – Fitness Fusion

TRX & 10’s

Warm up!

  • 2 sets of leap squats
  • 2 sets of bear crawls

Round 1 – TRX

  • 10 TRX squats ATG
  • 10 TRX rows
  • 10 TRX one legged lunges (10 per leg)
  • 10 TRX bicep curls
  • 10 TRX tricep extensions
  • 10 TRX ab crunch (paperclips)

Round 2 – 10’s

  • 10 air squats ATG
  • 10 push-ups
  • 10 mountain climbers (10 per leg)
  • wind sprints

Rounds 3 & 4 – Repeat rounds 1 & 2

Abs

  • 10 piriformis, weighted ab crunch (10 per leg crossed)
  • 10 leg raises
  • 10 frog crunch

Don’t forget to stretch!

  • TRX cat & cows
  • TRX piriformis stretch
  • Runners quad stretch with bind
  • Forward fold
  • Neck and side body stretch

Enjoy!