Monthly Archives: July 2014

TEAM SHOTS!!

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Friday’s TRX Fusion 1/8/14

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4. Rounds…working at your own pace,

 

*. Run. 700m. (3.30min)

*. 50 squats. Optional. With weight

*. 20. Push ups

*. 20. trx. Tricep rollout

*. 20. trx. Bicep curls

*. 20. O/ head back extensions. (Y)

*. 20. O/ head squats

*. 20.  Trx Push up pike combo

Good luck, c u in the morning…

Just a reminder.. Our big night out Sat,  drinks start  at 7.30 pm, dinner is at 8 pm !! It should be fun!.

 

Wednesday’s W.O.D. 30/7/14

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Back. To basics….our first ever W.O.D.  From January…but with a longer run

5. Rounds :

*.  Run. 800m

*.    10. Pull ups

*.  20. Kb. Swings

*.  20. Sumo hi pull

*. 20. Squats

*. 20. Push ups

*. 20. Trx. Tricep rollouts

*.  Lunges with a weight overhead for the length of the carpet.

An oldie but a goodie… C u in the morning!

 

Monday’s TRX Fusion 28/7/14

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Arm. Superset

This one will be an arm burner…we will aim for 3 – 4 rounds depending on if your arms burn out.  Lots of super sets for deltoids and triceps….

Working 45 sec on a 15 sec rest format.

*.  Trx. Thumbs down row to the ear

*.  Db   Fly. /. Squats

*. Trx. T,Y,I,  fly, one legged. ( both legs)

*. Db.  Explosion

*. Trx. Side. Facing split stance arm raise ( both arms)

*.   Db.  Lateral. Raise. /. Squats

*.  Trx. Tricep. Rollout

*.  Push. Ups

*. Trx. Atomic. Push ups

*.  Rowing. Machine.  500m

There are a few new exercises in this, but nothing too tricky..

Catch  u on Monday!!

 

 

Friday’s. TRX fusion 25/ 7/14

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Four rounds

 

*.  15. TRX. Bicep. Press

*.   15. TRX.  Tricep. Press

*.    10.  TRX.  Pull ups

*.  20.  O/ head.  Back extensions

*.  20. TRX.  Atomic. Push. Ups

*.   50.  Squat.  Press

*.   Run.   700m

 

strong focus on arms for this workout.  Tomorrow there is a half hour machine circuit class afterwards for the hardcores!!    Catch u in the morning.