Posts

, ,

WOD 3/11 – Zach’s Class

10 Minute AMRAP (as many rounds as possible)

  • 15 Weighted sit ups
  • 15 R/L Snatch (ground to overhead) (15 per side)
  • Run 2x

10 minute EMOM  (every minute on the minute)

  • 12 Wall Balls
  • 5 Ball over burpees

4 Rounds – 12 minute cap

  • 6 Clap pushups
  • 12 V-ups
  • 24 Lateral raises
,

WOD 3/10 – Physique

Back, Legs, Glutes

6 rounds of 5 exercises, 12 reps each exercise

  1. Squat ATG
  2. Deadlift
  3. Bent over row
  4. Chin-ups
  5. Shrugs

30-45 seconds rest between each

, ,

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!