Category Archives: Uncategorized

W.O.D. Tuesday 12/7/16

We are back in action and are going to do an old favourite ..the descending rep workout.

5 rounds descending reps 50 – 10 so it gets easier as we go along……

squat press

kb swing or hi pull

lunge with bicep curls

push ups

Row 500 m

Run 400 m

the row and run remains the same each round!



Friday’s TRX Fusion 23/6/16

Working the usual a 45 sec on 15 rest…

Trx Spider-Man push up 10 per side

trx crunch

trx hip press

Trx hip abduction

Trx  Y

Trx crocodile

Trx lunge with weights (x2)

Trx single arm bicep curl with weights x2

Trx row with weights x 2

Trx tricep press

Partner workout:


squat db rotational punch

Weighted lunge with kick  (x2)

Moving side squat press out with med ball

push ups

squat thrusts or mountain climber

see you tomorrow!


Monday’s Trx Fusion 16/5/16


Working 45 sec on 15 rest…

Trx tricep press

Trx bicep curl

Trx y, bicep curl, row

Trx row L, M ,H

Trx sprinters start ( x2)

Trx single leg squat ( x2)

Trx Squat jump

Trx lunge ( x2)

Trx body saw

Trx hip press

partner workout…a choice between high or low impact

Metaconda. …low impact workout

DB swing

Blast off push ups


Db piston push pull

Mountain climber

Hollow body hold

X 2

OR………High Impact workout the “Shrednado”

Squat jumps

Plyo push ups

Alt split lunge jumps

Plank Rotation

Tuck jumps.

X 2

two rounds of both TRX and partner workout…see you tomorrow!

Friday’s Trx Fusion 13/5/16


Working 45 sec on 15 rest,

Trx bicep curl

Trx tricep curl

Trx row

Trx lunge ( x 2 )

Trx abducted lunge ( x2)

Trx overhead squat

Trx pike

Trx crunch

Trx hamstring curl

trx hamstring runner

Partner workout….ok here we go..Metashred from BJGadour..

Squat hold

push ups to downward dog

plank rotation on forearms

single leg hip thrust ( x2)

hollow body hops  or toe taps….

second round slightly more challenging

squat jumps

push ups with shoulder touch

plank rotation with reach

Low lunge  lift off( x 2)

hollow hold hops with a bounce.

see you tomorrow😀






Monday’s Trx Fusion 9/5/16

Trx working 45 sec  on 15 rest

Trx half kneeling roll out

Trx power pull ( x 2)

Trx Y

Trx overhead squat

Trx  chest press

Trx sprinters start (x2)

Trx pike

Trx oblique crunch

Trx hip press

Trx hamstring curl

Partner workout EMOM

40 lunges

12 DB thrusters

40 lunges

12 DB thrusters

40 lunges

12 DB thrusters

6 mins…two rounds.




Friday’s Trx Fusion 29/4/16

imageWorking 45 sec on 15 rest:

Trx bicep curl

Trx tricep press

Trx row LMH

Trx Lunge ( x2)

Trx sprinters start ( x2)

Trx body saw

Trx pike

Trx crunch

Trx hip press

Trx hip abduction

Partner workout…

4 mins cardio

one legged lunge driving fwd leg up (x2)

alternating reverse lunge to squat ( stay low in squat position)

dive bomb push ups

high knees to burpees ( run 6 times )

Mechanical alternating arm push up ( move arm out wide twice then back in to close grip push up)

foot fire to burpees

explosive jacks

Hard core body weight burner..two rounds of each..Good Luck!