Posts

,

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
,

WOD 3/19 – Fitness Fusion

“TrXtra”

Warm Up Drills (includes drills off TRX and on TRX)

3 Rounds, 5 exercises (all on TRX)

ROUND 1: Lower Body
1) Single Squat – 30 secs per leg
2) Assisted Lunge – 30 secs per leg
3) Balance Lunge- 30 sec per leg
4) Crossing Balance Lunge- 30 secs per leg
5) Front Squat

1 MIN POWER SKIPPING
RECOVERY: 1 Minute

ROUND 2: Upper Body- all 30 secs
1) Chest Press
2) Push Up
3) Bicep Curl
4) Tricep Press
5) Swimmer Pull

30 secs FASH FEET SHUFFLE, 30 Secs JUMPing JACKS (FAST INTENSITY)
RECOVERY: 1 Minute

Round 3: Core- all 30 secs
1) TRX sit up
2) Diagonal Runner
3) TRX crunch
4) Mountain Climbers
5) Power Pull

30 secs HIGH KNEES. 30 secs ROCKSTARS
Recovery: 1 Minute

eXtra Conditioning: Flower Power Plank off

STRETCH & Cool Down

,

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