Monthly Archives: September 2015

Wednesday’s W.O.D 29/9/15


Incorporating a Metafit workout” House of Pain” followed by a 30 min circuit of

battle rope

calf raises

push ups

db lateral arm raise

db row

side lunges

kb sumo hi pull

Working the usual 45 sec on 15 rest!


Monday’s Trx Fusion 28/9/15


Working the usual 45 sec on 15 sec rest:

Trx hamstring curl

Trx hip abduction

Trx atomic push up

Trx pike

Trx squat

Trx one legged squat (x2)

Trx sprinters start (x2)

Trx chest press

Trx series L,M,H

Trx overhead squat

Partner workout: ( body weight)

Cardio 4 mins or 6 mins if running outside

Crab walk

Hot hands

Reverse plank


180 Squat jumps

Walk out push ups


Two rounds of each,

See you tomorrow

Monday Mum’s at the track 28/9/15

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Our last morning at the track, with the warmer weather we will head back to the park.

warm up will be a “Name workout” followed by 3 rounds of the following:

working 45 sec on 15 rest…

Battle rope

Resistance band run

DB thrusters

DB renegade row

Push ups

Lunges with sandbag

Sandbag leaps

Row with sandbag

lap of the track.

see you tomorrow!

Friday’s Trx Fusion 18/9/15


Working 45 sec on 15 rest

Trx pike

Trx crunch

Trx hip press

Trx hamstring runner

Trx side lunge

Trx y to bicep curl to row

Trx row

Trx bicep curl

Trx tricep press

Trx overhead squat

partner workout:

5 min AMRAP

20 walk out push ups

20 hot hands

20 DB thrusters

two rounds of each….a summer arm burner!

Monday’s TRX Fusion 14/9/15


Working 45 sec on 15 rest,

Trx single leg squat holding hand weight) x2

Trx overhead squat

Trx Y deltoid raise

Trx abducted lunge ( holding hand weight) x2

Trx lunge ( holding hand weight) x2

Trx pike

Trx crunch

Trx hamstring runner

Trx hip press ( holding hand weight above head)

then 12 min AMRAP of

20 DB thrusters

20 lunges

50 calf raises

10 burpees

two rounds of each, see you tomorrow!