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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!

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WOD 3/5 – Physique

Legs, Chest, Tri’s

  • back squat – x10 reps
  • bench/ chest press – x10 reps
  • DB lunge bounces – x5 reps/leg
  • tricep dips – x10 reps
  • paperclip ab crunch – x10 reps

60 seconds rest time

Run through this circuit 6 times for a total of 50 sets πŸ™‚

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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