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WOD 3/19 – Physique

Legs, Delts, Back

  1. Squat Thrusters – 10 reps, add 2 reps each round
  2. Back Squat – 10 reps, add 2 reps each round
  3. TRX TY’s – 20 reps (if no TRX, light weight, high rep Arnold Press 20 reps)
  4. Lateral Raise Lunges – 10 reps, 5/leg
  5. Box Jumps (squat on the up, squat on the down) – rep until fatigue
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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

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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!