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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 3/12 – 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 3/11 – Zach’s Class

10 Minute AMRAPΒ (as many rounds as possible)

  • 15 Weighted sit ups
  • 15 R/L Snatch (ground to overhead) (15 per side)
  • Run 2x

10 minute EMOM Β (every minute on the minute)

  • 12 Wall Balls
  • 5 Ball over burpees

4 Rounds – 12 minute cap

  • 6 Clap pushups
  • 12 V-ups
  • 24 Lateral raises