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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

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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
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WOD 2/26 – Physique

Legs, Delts & Abs

45-60 seconds  rest between sets

1. Back Squat x 10

2. Squat Thrusters x 12

3. ISO Lateral Raise Lunge x 14 (7 per leg)

4. TRX ATG (Ass to Grass) Pistol Squats  x 10/each leg

5. Leg Raises x 10

5 rounds of 5 sets = 20 sets

Happy lifting =o)