Monthly Archives: December 2014

Wednesday’s W.O.D 17/12/14

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The last W.O.D for the year..thanks everyone for your support, and well done on your hard workout thoughout the year.  Tomorrow we are trying the Mens Health Fitbit workout.  It’s slightly modified, I have reduced the cardio component, the original workout has a run for 3.2 km…our version:

5 rounds:

run/ cardio for 6 mins

10 db thrusters

10 lunges with weight overhead

10 burpees

farmers walk..length of the carpet and back

if you have time tomorrow, it has been 3 months since our last measurement check, it’s worth revisiting before Christmas!

Also…fit kids is running in January on Friday’s at 10.30 am, and possibly Tuesday’s if there is enough interest. C u in the morning!

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Friday’s Trx Fusion

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Working at at your own pace, working on reps rather than timed intervals…let’s aim for 3 – 4 rounds

15 TRx tricep press

15 TRX bicep curls

15 TRX overhead squats

20 push ups

20 squats

lunges length of the carpet and back

20 TRX atomic push ups

20 TRX mountain climbers

20 TRX pike

20 push ups

20 squats

Lunges length of carpet and back

15 TRX inverted row

15 TRX pull ups

15 TRX power pull per side

CARDIO. 4 mins

Monday’s Trx Fusion 8/12/14

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Working at at your own pace tomorrow…no of reps, rather than timed intervals..

20 Trx squats

15 Trx one legged squats ( both sides)

20 Trx. Y deltoid raise

15. Trx bicep curls

15 Trx tricep press

15 Trx lunges ( both sides)

8 Trx burpees ( both sides)

15 Trx hip abduction

50 SQUATS

20 PUSH UPS

CARDIO 4 mins

We will aim for 3 rounds, see how we go for time, c u in the morning!

Friday’s. Trx Fusion 5/12/14

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Working with is partner again, alternating on the Trx, 45 sec work, 15 rest

Trx one legged squats  x 2

BOX JUMPS/STEP UPS

STABILITY BALL HAMSTRING CURL

Trx abducted lunge x2

PUSH UPS/LUNGES

TRX Hamstring runner

Trx atomic push up

TRx mountain climber

Trx pendulum

CARDIO 4 mins

TRX Row

Trx bicep curl

Trx tricep press

CARDIO 3 mins

two rounds, each round 22 mins!