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
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!
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 – each side
Shoulder stretch
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. But you have to be willing to LIVE in the pain [...]
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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