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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
🙂 Danielle

WOD 3/6 Zach’s Class

This in an endurance workout that incorporates yoga poses. It involves the use of a deck of cards. Shuffle the deck and place face down, your workout begins after you’ve selected your first card. Use light weights as this is a difficult and strenuous workout. Your workout is complete once you’ve used the entire deck, or you just cannot continue.  You can do this alone, or as a group.

Cards 2-10 = the amount of reps you do

K, Q, J = 11 repS

♥ = curl & press

♦ = renegade row

♠ = lateral raises

♣ = lunges

If you select an Ace, you have to do 1 minute of the following

Ace ♥ = plank

Ace ♦ = downward dog

Ace ♠ = side plank

Ace ♣ = dancer

Joker = 1 minute of burpees

Good luck!

 

WOD 3/19 – Fitness Fusion

“TrXtra”

Warm Up Drills (includes drills off TRX and on TRX)

3 Rounds, 5 exercises (all on TRX)

ROUND 1: Lower Body
1) Single Squat – 30 secs per leg
2) Assisted Lunge – 30 secs per leg
3) Balance Lunge- 30 sec per leg
4) Crossing Balance Lunge- 30 secs per leg
5) Front Squat

1 MIN POWER SKIPPING
RECOVERY: 1 Minute

ROUND 2: Upper Body- all 30 secs
1) Chest Press
2) Push Up
3) Bicep Curl
4) Tricep Press
5) Swimmer Pull

30 secs FASH FEET SHUFFLE, 30 Secs JUMPing JACKS (FAST INTENSITY)
RECOVERY: 1 Minute

Round 3: Core- all 30 secs
1) TRX sit up
2) Diagonal Runner
3) TRX crunch
4) Mountain Climbers
5) Power Pull

30 secs HIGH KNEES. 30 secs ROCKSTARS
Recovery: 1 Minute

eXtra Conditioning: Flower Power Plank off

STRETCH & Cool Down