Posts

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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 – 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 3/9 – 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