warm-up: 400yd run 2 rounds: 5 handstand push-ups 5 ring-dips 5 pistols (1 leg per round) Practice ‘Taming-the-Arc” with kettlebell swing to bell palm catch Main: 21-18-15-12-9-6-3 Thrusters (ranges: 15 to 50 lbs) Sumo-Deadlift-High-Pull (18 to 53 lbs) Burpees Run 75 yards Average times: 25 minutes to complete

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Stuck in a TRX holding pattern?  Try the fit deck for new training ideas, or ones you haven’t done in a while.  Bring it with you when you hit the park.  Shuffle and go!

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New WOD!  I have a feeling it’s going to be much harder than it looks… Warm-up: 3 rounds: 12 double-unders 8 pull-ups 4 pistols (switch legs each rep) Main – 20 minutes, as many rounds as possible: 30 KB Swings (20kg – Russian swing) 200 m run Follow-through: Fold-over hamstring stretch – (PNF) Pigeon-pose – [...]

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Warm-up: 400 yd run 20 TGU’s 20 minutes AMRAP: 20 Back extensions (or TRX Hamstring crunches with hip lift) 100 yd run 20 Pull-ups (or TRX body row) 100 yd run 20 Squat Jumps 100 yd run 20 KB Swings (russian style) Average count is 3 rounds.  If you push hard you can get4 rounds.  [...]

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If you’re looking outside and wondering why you’re heading indoors to exercise during the summer months, check out the TRX as an option.  You can take it anywhere, and can get a full-body workout with minimal set-up time. The TRX is a key part of our multisport training program and is an indispensable tool.

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