Monthly Archives: October 2014

Wednesday’s W.O.D. 29/10/14

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We are going to try something different tomorrow, working as a circuit….. 45-60 sec work, 10 sec rest/ transition to the next station.  We will include the following:

Lunges

DB thrusters

Decline push ups

Plank

Battle ropes

Vipr

Freeform board

Skipping step ups/ box jumps

Squat jumps

Spidermans

Each person will start with an exercise and we will move around the circuit.  We will aim for 4 rounds, depending how many are in the class.,…

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Monday’s Trx Fusion 27/10/14

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Our ” Hardcore Beauty ” is getting hitched!!  Last workout before the big day…we wish her all the best, .. she is looking Fit and Fabulous!,  this one is for you:

Run / cardio for 2 mins.

Then working in pairs, 45 sec on, 15 rest..

Trx pull ups

PUSH UPS

Trx o’head squat

SQUATS

Trx hip press

LUNGES

Trx pike to push up

SKIPPING

Two rounds and then two rounds off:

Run/ cardio 2 mins

Trx superman

PUSH UPS

Trx abducted lunge ( both sides)

ROWING

Trx bicep curl

SQUATS

Each round will take 10 mins….so definitely 4 rounds.!,

Friday’s Trx Fusion 24/10/14

Hi guys, thanks for your support this morning at Rpm…it ‘s still a work in progress!
I really liked last Friday’s fusion session, so I thought we would repeat it again. It was tough on the upper body, a great workout. It is 16 mins a round, so we will do 3… Hardcores can try for four! Anyone with upper body injuries…we can modify the circuit ,

Trx Y. To I deltoid fly

SQUATS

Trx overhead squats

SKIPPING

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Gotta love this set up!!

Trx tricep rollout

PUSH UPS

Trx low row to chest press

SQUATS

Trx inverted row one handle

ROWING

Trx hip abduction

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SQUATS

Trx incline plank to press x2 for both sides (new)

ROWING

Early Christmas catch up

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Hi guys,

its heading to that time of year again.  To kick off the festive season we will be having an early Christmas dinner.  I know many of you have Christmas work functions in December so we are getting in early…..Saturday November 15 th.  $45 three course dinner. I will provide all of the details in the class over the coming weeks.  Hope you can all join me!

Monday’s Trx Fusion

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3 – 4  rounds tomorrow, heavy focus on upper body, again working in pairs 45 sec work, 15 rest/ transition..each round is 16 min. The last 3 exercises you stay on the Trx while partner does 4 mins cardio.  This will make it much tougher on the upper body!!

Trx  overhead squat

CALF RAISES

Trx one legged squat ( both sides)

ROWING

Trx Y to I to T

PUSH. UPS

Trx Atomic push up

Trx pike

Trx burpee ( both sides)

partner does cardio for 4 mins

Friday’s Trx Fusion 17/10/14

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A couple of new exercises tomorrow…we have to keep lifting the fitness bar!!

Working in pairs, 45 sec on 15 rest, the time for the round is 18 mins, so we will aim for 2.5 rounds.

OK:

Trx Y. To I deltoid fly

SQUATS

Trx overhead squats

SKIPPING

Trx tricep rollout

PUSH UPS

Trx low row to chest press ( new)

SQUATS

Trx inverted row single arm x2  for both sides( new)

ROWING

Trx hip abduction

SQUATS

Trx incline plank to press x2 for both sides (new)

ROWING

Plenty of instruction before we start, catch you tomorrow!!