28-Dec WOD

WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing Right
10x 15kg DB Swing Left
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (75kg)
Narrow 3x5 (65kg)

BO Row 4x5 (65kg)
BO DB Row 3x6/6 (30kg)

Seated
BC 3x6/6 (17.5kg)
HC 3x6/6 (17.5kg)

Reverse Barbell Curl 3x6 (20kg)
Drag Curls 3x10 (17.5kg)

3 Rounds of-
15x 20kg OH Swirls
10x Dips

Stretch

27-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Band Pullaparts (purple)
10x Squat
10x PU
10x Back Raise
HFS

Stretch

SWOD:
Squat 4x5 (100kg)
Shoulder Press 5RM (60kg)

Squat 3x5 (60kg)
Shoulder Press 3x5 (40kg)

1000m Row

Stretch

22-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Activation
HFS

SWOD:
HPC 4x5 (40kg)
Clean &Jerk 7x1 (60kg)

WOD:
6 Round of -
5x HPC
5x 10' Plyo PU
1min Rest
Time: 9'04

Seated BC 3x5 (15kg)
Seated HC 3x5 (15kg)
Drag Curl 3x5 (20kg)
Dips 3x10

Stretch

20-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Lunge w/Twist
10x PU
10x Back Raise
10x 2F Glute Activation
10x Sliders
HFS

Stretch

SWOD:
Front Squat 3x5 (72.5kg)
Split Jerk 3x5 (40kg-50kg-60kg)

WOD:
5min AMRAP
3x 20kg DBs HSC
6x 20kg Thruster
9x PU
Rounds: 5 complete (HSC completed on 6th)

Stretch

19-Dec WOD

WU:
500m Run
3 Rounds of -
10x Band Pullaparts (Purple)
10x 20kg DB Swing
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Deadlift 4x6 (100kg) 1RM (155kg) 1x6 (100kg)
Snatch 3x5 (40kg)
OHS 3x5 (20kg)

Mobility & Stretch

18-Dec WOD

WU:
500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (62.5kg)

BO BB Row 4x5 (62.5kg)
BO DB Row 3x6 (30kg)

BC 3x6/6 (15kg)

HC 3x6/6 (15kg)
RC BB 3x6 (20kg)
Drag BB C 3x8 (20kg)
Rope PD 3x8 (25kg)

1K Run
4'22

Stretch


 

17-Dec WOD

WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right
10x 15kg DB Swing - Left
10x Scap PU
10x Back Raise
6x Flying Dog
HFS

SWOD:
Squat 5x3 (100kg-105kg-110kg-115kg-120kg)
Squat 3x5 (80kg)

RDL 3x5 (60kg)
SLDL 2x5/5 (12.5kg DBs)

WOD:
300m Row
21 PU
300m Row
15 PU
300m Row
9 PU
300m Row
Time: 5'54

Stretch

15-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2FG Ativation
10x Sliders
HFS

Stretch

TECH:
HPC

SWOD:
HPC 3x5 (50kg)

PC + HPC 1,1,1,1,1 (60kg)

5 Rounds of -
50kg Barbell Complex
1x PC
2x HPC
3x Front Squat
2x Push Press

3 Rounds of -
15x 20kg OHSwirls
1x Dips

Stretch

13-Dec WOD

WU:
1000m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing Right
10x 15kg DB Swing Left
10x Scap PU
10x Back Raise
6x Sliders
HFS

Strectch

SWOD:
Deadlift 3RM (150kg (160kg F2))
Snatch 3x5 (30kg)
Snatch + 5xOHS (20kg)

1000m Row

Strectch

12-Dec WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Bench Press -
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)

BO BB Row 4x5 (70kg)
BO DB Row 3x6/6 (30kg)

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (15kg)

Stretch

Comments:
Still under the weather

10-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act
HFS

Stretch

SWOD:
Front Squat 5x3 (70kg)
Push Press 3x5 (60kg)

1000m Row

Stretch

Comments:
Dying....jet lag and feeling like im getting sick today...just did enough to be happy!

5-Dec WOD

WU:
10x 16kg KB Swing
10x 16kg KB Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
DB Bench 3x6 (30kg)
DB Incline Bench 3x6 (30kg)
DB Fly 3x6 (20kg)
BO Row 4x5 (50kg)
DB Row 3x6 (30kg)

Seated BC 3x8 (12.5kg)
Seated HC 3x8 (12.5kg)

RC 3x8 (20kg)
Rope Pull Down 3x8 (25kg )

WOD:
1min Max 16kg KB Swings
Total: 50

Comments:
In US for work, so quick nip to the gym!

4-Dec WOD

WU:
10x PU
10x Squat
10x Back Raise
10x 2F Glute Act
HFS

SWOD:
HPC 5x3 (50kg)
PC+Front Squat+Push Press 1,1,1,1,1,1,1 (50kg)

WOD:
21-15-9
16kg KB Swing
PU

Stretch

Comments:

In US for work, so quick nip to the gym!

1-Dec WOD

WU:
1000m row
10x Squat
10x Plank/PU
10x Back Raise
10x Flying dog
HFS

TECH:
HPC +  PC

SWOD:
HPC 3x5 (60kg)
PC + Front Squat + Split Jerk 1,1,1,1,1,1,1 (60kg)

1000m Row

Stretch