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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 3/16 – KickBoxing

Warm up (30 seconds each)

• Arm swings
• Arm circles
• Torso circles, bending at the waist
• Leg taps – tap in, tap out
• Torso twist, on your toes
• Jump rope 2 mins

Plyometric Warm up
• 10 jump squats
• 10 push ups
• 10 jump lunges
• 10 dive bombs
• 10 thigh slaps

Combos

1st round – jab cross
2nd round – jab, cross + bob-weave, L hook
3rd round – jab, cross + bob-weave, L hook + R hook, cross
4th round – jab, cross + bob-weave, L hook + R hook, cross + slip, cross
5th round – jab, cross + bob-weave, L hook + R hook, cross + slip, cross + knee

WOD 3/9 – Zach’s Class

TABATA

4 minute rounds of each exercise

20 seconds of reps

10 seconds of rest

Should work out to 6 sets of 20 seconds of reps.

  1. Squats
  2. Pushups
  3. Rows
  4. Arnold press
  5. Leg raises
  6. Side plank raises
  7. Frog crunch
  8. Lunges