Monthly Archives: August 2014

Monday’s TRX Fusion 1/9/14

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Last of the spartan training workouts ….”Delta”.  3 rounds, with a 4 th half round…just the Trx exercises.!!!

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Friday’s TRX Fusion

Trx. “Charlie”. Workout, 3 rounds:

*. 12 Trx. Overhead squats 

*. 12. Trx Y to T fly

*. 6. Trx. Burpees per leg

*. 12 Trx. Power pull per side

* 12. Trx. Pikes

*. 12 Trx. Single leg squat per side

*. Run. 700m

*. 50 squats

*. 20 box jumps

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Wednesday’s W.O.D. 27/8/14

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Tomorrow’s W.O.D has a few new ideas, aiming for 3-4 rounds:

*. Run, or row  for 3.30 min

*. K.b. Ladder,  20 swings per kb, descending with 4 kbs

*. 4. Turkish get ups

*. 50 squats

*. 20  push ups

*. Lunges with weights, length of carpet and back.

Instruction will be given on kb ladder and Turkish get ups…good to try something new!, 

Catch u in the morning!!

Friday’s TRX Fusion 22/8/14

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Over the next two weeks we will work our way through the trx Urbanathlon workouts. The first of these is the “Alpha” workout.  We will add extra..of course…

To make it more challenging and to incorporate some cardio fusion!!

The exercise on the Trx are 12 reps each

*. 12. Trx. Atomic push ups

*. 12. Trx. Hip press

*. 12. Trx. Burpees per leg

*. 12. Trx. Low row

*. 12. Trx. Lunges per leg

*. 12. Trx. Y to T fly

*.  Run. 700m. (3.30 min)

*.  50. Squats

*.  20  Push ups

Lets aim for 3 – 4 rounds,   C u Friday!!

Wednesday’s. W.O.D. 20/8/14

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We are back running this week, having a break from the rower.  This is one we have done before, however it is modified……slightly harder,  the run, squats and calf raises are all  increased…” w.o.d. legs”

 

3 – 4. Rounds:

*. Run. 700 m.   (3.30 min)

*. 70. Squats

*. 40 travelling lunges. (. Length of carpet and back)

*. 20. Sumo hi pull with kb

*  70. Calf. Raises

*. 20. Jumping. Lunges. Or mountain climbers

*. 60. Glute. Bridge raises

 *. 10. Burpees or push ups

last time we did 3 rounds, so let’s aim for 4.   C u tomorrow!!