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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 – 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

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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™‚