Monthly Archives: January 2015

Monday’s TRX Fusion 2/2/15

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TRX Hip hinge- refer to photo.

4 rounds, working with a partner, 2 rounds of TRX and 2 of a H.I.I.T circuit.  Working 45 sec on, with a 15 sec rest/ transition.

Trx and Circuit both Run 800m, let’s work on improving our times! -approx 4 mins.

Trx abducted lunge with stretch- hands touch the ground, both sides when doing the mobility exercise.

Trx hip hinge-  both sides when doing the mobility exercise.

Trx split lunge Y ,T, M -mobility exercise.

Trx lunge- both sides.

Trx body saw

12 mins in total

Circuit:  starts with 800 m run

Push ups

D.B. Thrusters

Assisted pull ups/lunges- sharing equipment

Box jumps

Wall sits

Skipping

Renegade rows

Burpees

Great change to work on our goals for 2015!

if you haven’t completed a goal sheet, let me know !

Great work on Day 1, Trx Force

Congratulations!   Everyone worked really hard today.   It. pushed a few to the limit, which is what the challenge is all about.

We will review the 3.2 km run in 3 months, and compare our times.

If you haven’t completed your goals for 2015, we will still cover it over the next week, and then incorporate it  into the workouts.

Mondays TRX Fusion will include some mobility exercises.

Enjoy your weekend!

 

 

 

 

Friday’s Trx Fusion 30/1/15

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Tomorrow  we will start the TRX Force Program.  It is a 12 week intensive program, starting with exercises that work on core stability.

There are a couple of benchmark fitness tests incorporated into the first workout.  This will work well for us to share the straps, so again partnering up…one performing the three rounds on the TRX, the other doing the fitness tests.

There is also warm up mobility exercises incorporated into every Force workout.  If we have time at the end we will cover a few.  The TRX component should take 12 mins, the fitness tests will take longer.

Fitness tests..U.S.army physical fitness Test:

Run 3.2km for time…..(this should take about 16 mins or under)

Max push ups for 2 mins

Max sit ups for 2 mins

 

We will finish with a shuttle run on the treadmill…300m rest 1min repeat.

Good luck everyone…we are taking it to another level again!

Wednesday’s W.O.D 28/1/15

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This week we will do 4 rounds of some of the best  “Crossfit” Body weight exercises:

20 Air squats

20 Jumping Squats

10 pistol squats per leg

45 sec plank

45 sec side plank ( both sides)

20 lunges

20 mountain climbers

20 jumping lunges

20 speed skaters

20 burpees

20 push up hand release

20 double unders or skipping

run 400m

We will spead some time writing our goals for 2015, and testing our current limits….eg how many push ups on toes can you do now?  And let’s set a goal …. Planks…how long can you currently hold it for?…goal..3 mins etc.

C u Wednesday…enjoy the ” Australia Day break!”