Monthly Archives: January 2015

Wednesday’s W.O.D 21/1/15

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4 rounds tomorrow…I’m bringing in some equipment so we can do a circuit again…45 sec work, 15 rest/transition.

D.B. Thrusters

Boscu squat

Lunges with weight overhead

Skipping

Step up/ box jumps

Freefrorm board/ Valslides

Resisitance band walk

Mountain climbers

Vipr

Wall sit

Mountain climbers

Burpees

12 mins per round…this is always tough, but interesting!!

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Monday’s Trx Fusion 19/1/15

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4 rounds working at your own pace …

20 Trx squats

20 Trx one legged squats ( both sides)

20 Trx overhead squats

10 Trx “Y to T to W” fly

20 Trx bicep curls

20 Trx tricep rollout

20 Trx crunch

20 Trx pike

20 Trx hamstring runner

Cardio 4 mins

20 push ups

Lunges with weight length of carpet and back.

Friday’s Trx Fusion 16/1/14

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2 rounds of trx and partner workout tomorrow, working 45 sec on 15 rest…

trx row(single arm)

trx bicep curl ( single arm)

trx chest fly

trx overhead squat

trx pull ups

trx mountain climber

trx hamstring curl

trx incline plank ( both sides)

trx crunch

12 mins per round

partner workout

4 mins cardio

squats

lunges

push ups

plank

calf raises

Glute bridge x 2

Wall sit

total workout time = 48 mins !

Monday’s Trx Fusion 12/1/15

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4 rounds tomorrow working at your own pace …its a big one…

20 Trx squats

20 Trx one legged squats ( both sides)

20 Trx overhead squats

10 Trx “Y to T to W” fly

20 Trx bicep curls

20 Trx tricep rollout

20 Trx crunch

20 Trx pike

20 Trx hamstring runner

cardio 4 mins

20 push ups

lunges with weight length of carpet and back.

c u in the morning.

Friday’s Trx Fusion 9/1/15

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Back to to a timed interval workout, the usual 45 sec work with 15 sec transition/ rest working with a partner to share the straps.

Trx squat to Y fly

Trx power pull ( both sides)

Trx row

Trx triceps rollout

Trx bicep curl

Trx abducted lunge (both sides)

Trx burpee ( both sides)

Trx incline plank ( both sides)

12 mins per round, aiming for 4 rounds. Two on Trx, two on partner workout.

Partner workout:

Squats

Lunges fwd & back on one side x 2

Push ups

Calf raises

Mountain climber

Glute bridge extension x 2

Side plank x 2

Plank

Burpees

Everything covered in this one, c u in the morning.  A reminder Fit kids is on at 10.30am tomorrow, $5 per school aged child.