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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
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WOD 3/2 – Zach’s Class

Delts, Triceps, Legs, Abs

Delts, Triceps, Legs, Abs

Reps/set:  14   8   12   18   16    8    6   10

1. Halo
2. Tricep extension
3. Swings
4. Plie lunge
5. Spin squat
6. Overhead kick ups/ sit-ups
7. Burpees

We will be doing 8 set of these 7 exercises. The trick to this circuit is mixing up our reps and sets to promote muscle confusion. Our first set, we will be starting with the halo, working our way down, completing 14 reps of each set. Once we have finished 14 burpees; we will take a 1 minute rest and then start again with burpees working our way back to the top, completing 8 reps of each set. We will be working top to bottom, bottom to top, like brushstrokes. Remember to always hydrate when needed, work at a pace you are comfortable with, and be aware of any modifications you may need to make, depending on how your body is feeling. Lift safe and have fun Rogueys!