Monthly Archives: September 2014

W.O.D. 10/9/14

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Tomorrow we are going to do an old style favourite, 5 rounds with descending reps 50 – 10.  First round is the toughest…then it’s all down hill from there!,

50…-  10 reps

D.B. Thrusters

K.B swings

jumping split lunges or  static lunges with a bicep curl

Row 500m

Run 400m

* note the run and the row stay the same for each round!





Monday’s TRX Fusion 8/9/14

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This is the workout Friday’s session was based on.  Tomorrow we will include round 3, but I think we work harder than this workout ….with .45 sec work & 15 sec rest rather than 10 reps per exercise…and we include push ups, lunges and squats!!

I’m around tomorrow after the session f you have a few minutes to have measurements taken again  ….it’s been 3 months now, it’s worth a comparison to see the results of your hard work.

LB. had a re measure…3cm bigger in biceps!!! Go girl!!!   C u in the morning!,

Friday’s TRX Fusion 5/9/14


Based on the Trx 300k strong workout, with 300 reps on the Trx , we are doing rounds one and two. Of the workout…..but of course with the extra fusion exercises.  The exercises are nothing new, but it is  new because the two rounds have different exercises, so  we are covering a lot of Trx exercises.  We will repeat round one at the end.  Ok here it is:

45 secs work,  15 rest:

round 1:

* Trx low row

* lunges

* Trx chest press

* squats

*Trx bicep curl

* push ups

* Trx tricep press

* skipping

*  Trx power pull ( both sides)

* rowing

Total time 12mins

round 2:

*. Trx sprinters start ( both sides)

* rowing

*Trx lunge ( both sides)

* squats/push ups

* Trx hamstring curl

* skipping

* trx hip press

* squats

* Trx crossing balance lunge

* push ups

total time 14 mins

Repeat round 1.

I have a separate Trx legs workout for WB and anyone else with upper body injuiries !

C u in the morning!

Wednesday’s WOD 3/9/14



Kettlebell windmill.                                                         A different kind of wall sit??  …



4 rounds:

*. Row 500m

*. 20 sumo hi pull

*. 5 kb windmills per side

*. Row 500m

*. 20 jumping split lunge

*. 1 min wall sit