Monthly Archives: August 2016

Tuesday’s W.O.D 23/8/16

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3 AMRAP’s 15 min each.,

AMRAP 1.

Row 500 m or cardio 2 mins

20 squat with dumbbell punch

10  fwd lunges & kick with Db punch (per leg)

20 push ups

20 mountain climbers

AMRAP 2.

wall sit 1 min

20 squat jumps

20 side lunges stay low

20 hammer curls to overhead press

AMRAP 3

20 crab walks

10 plank to push ups

20 v sit with rotation

30 sec  crucifix plank

1 min sprint with high knees.

hope to see you tomorrow!😀

 

 

 

 

Tuesday’s W.O.D 9/8/16

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A couple of AMRAP’s tomorrow..(as many rounds as possible ) for  15 minutes each workout.

AMRAP  1.

Row 500m or run 400 m

15 squats

15 push ups

15 mountain climbers

AMRAP 2.

Run 400 m or cardio 2 mins

21 Kb swings

15 Thrusters

9 box jumps or step ups

AMRAP 3.

1 min wall sit

30 sec plank

20 renegade rows

20 butterfly kicks

45 min workout ..see you tomorrow!😀

 

 

Friday’s Trx Fusion 5/8/16

image.jpegWorking the usual 45 sec on 15 rest.,

Trx one arm bicep curl ( x2)

trx tricep press

Trx one legged squat ( x2)

Trx one legged inverted row ( x2)

Trx pull ups

Trx fwd  lunge with weights (x2)

Trx atomic push ups

Trx pike

Trx hamstring curl

Trx hip press

14 mins

partner workout..

EMOM  x 2

20 v sit ab rotations

50 mountain climbers

50 squats

40 side lunges holding weights

15 db lateral raise

22 push ups.. ( for Simon)!!

sprint for 30 sec