Monthly Archives: March 2015

Wednesday’s W.O.D. 1/4/15


4 rounds tomorrow,

We will be welcoming a new young member into the Team…plenty of body weight exercises… More “Two Bad Bodies” exercises…

20 mountain climbers.

20 squat jumps with pulse

20 push up release alternating hands

20 half burpees

20 split lunge jumps

20 sumo squat jumps in & out

Plank with 20 toe taps,

then …a couple of rounds off :

30 db thrusters

15 db lateral raises with shoulder press

30 lunges with bicep curls

20 kb sumo hi pull

Cardio 3 mins

See you tomorrow!


Friday’s TRX Fusion – Force Week 3, Day 1


Moving into week 3 of the Force program working 45 sec, 15 rest..

A few exercises we haven’t done for a while, progression on burpees from 8 to 10 per side…

Trx squat Y fly

Trx power pull ( both sides)

Trx resisted torso rotation (mid straps)  both sides

Trx low row to chest press ( mid straps)

Trx clock press ( mid)

Trx inverted row

Trx pull ups

Trx hip abduction

Trx body saw

Trx side plank ( both sides)

Trx burpee 10 per side

14 mins per round.

Partner workout- a few ” Two Bad Bodies” exercises

4 mins cardio

Curtsey lunges – jumping optional

Push up release

Sumo squat… optional jumping in and out

Side sumo squat with pulse x both sides

Kettle bell swing


14 mins a round

2 rounds of each, total workout = 56 mins,  it’s going to be tough! 😊

Wednesday’s W.O.D. 25/3/15

image image

4 rounds … Two Bad Bodies weight exercise or there is an alternate workout if you prefer using weights

20 curtesy lunges..alternating legs

20 push up ” hands ups” off the ground

20 sumo squat jumps…jumping in and out, strarting with feet wide and hands touching the ground.

20 sumo squats reaching over to left and right whilst in sumo position

1 min plank

20 spilt lunge jumps

Alternate workout

Cardio 4 mins

20 push ups

20 burpees

30 db thrusters

30 lunges with bicep curls

20 speed skaters

Farmers walk with kettlebells

Monday’s TRX Fusion 23/3/15


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

15 TRX tricep presses

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

See you in the morning!😄

Friday’s TRX Fusion Force – week 2, day 4, 20/3/15


Working together in pairs, 45 sec work 15 rest

Trx Y to T

Trx lunge ( both sides)

Trx side lunge

Trx sprinters start ( both sides)

Trx half kneeling rollout ( both sides)

Trx hip press

Trx hamstring runner

Trx pike

Trx body saw

Trx burpees 8 per leg

13 mins

Partner workout…shuttle runs again, just a fast pace, nothing too crazy

Run 300 m

Rest  1 min

Run 300 m

Rest 1 min

Run 300 m

– then 45 sec working 15 rest



Push ups



Push ups

The partner workout is tough, but Friday’s are the Force..military training!

Both workouts should take 13 mins, we repeat each one, for a total of 52 mins

C U tomorrow.

Wednesday’s W.O.D. 18/3/15


4 rounds tomorrow:

20 resistance band dead Beatle ( pictured above )

10 plyo lunges

20 squat jumps

20 push ups

One foot plank 30 sec per foot

20 glute bridge extensions holding a medicine ball or small hand weight overhead ( per leg)

100 skips

kb farmers walk

Cardio 3 mins

See you in the morning!