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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!

 

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WOD 3/11 – Zach’s Class

10 Minute AMRAP (as many rounds as possible)

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

10 minute EMOM  (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