30-Jan WOD

1k Row

1k Run

3 Rounds -

10x band dislocates

10x oh squat

10x PU

10x Back Raise

10x sit ups

10x Sliders

HFS

Stretch & foam roll

SWOD:

Deadlift 5x5 (100kg) 4x2 (140kg)

DB Seated Press 3x6 (17.5 kg)

WOD:

Rowing ladder

500m - 2. '00

60sec rest

400m - 1'43

60sec rest

300m - 1'15

60sec rest

200m - '48

60sec rest

100m - '23

Stretch 

27-Jan BJJ

Spider guard

Side to side, change hips and bend knee on the side they move and extend the other. Move side to side.

Leg lasso 

From side to side bent leg

Then when they move back, foot on hip and then leg lasso, pull in and regain other leg on biceps.

Pass guard, leg shin to shin, long step. Sweep Siccors leg and then come into side control. 

Knee shield, tripod and then pass. 

Head on chest and knee across and out, smash pass

27-Jan WOD

1k Row

WU:

3 Rounds of-

10x Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

10x Sit Up

HFS

SWOD:

Bench

Power 3x5 (90kg-90kg-90kg)

Wide 3x5 (80kg)

Narrow 3x5 (35kg)

BO Row 6x6 (50kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

RC 3x6 (20kg)

3 Rounds -

Dips x10

Drag Curl x10 20kg

Rope Pull Down x6 (25kg)

Stretch

22-Jan WOD

WU:

1k Row

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts 

10x Squats

10x Plank /PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Foam Roll: Back, Shoulders and Legs

Stretch

SWOD:

Squat 5,5,5,5,5 (60kg-70kg-80kg-85kg-90kg)

Seated DB Press 5x5 (17.5kgs)

WOD:

5 rounds for time:

400m Run

30sec Rest

Time: 12'02

Stretch

21-Jan WOD

WU

1k Row

1.25k Run

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Up

HFS

Foam Roll: Back/Legs

Stretch

SWOD:

6 Rounds of -

Barbell Complex

1x PC

2x HPC

3x Front Squat

3x Push Press

90sec Rest

(40kg-45kg-50kg-52.5kg-55kg-57.5kg)

WOD:

3 rounds for time -

300m row

45sec Rest

Time: 7'34

Stretch

17-Jan WOD

1k Row

WU:

3 Rounds of-

10x Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

10x Sit Up

HFS

SWOD:

Bench

Power 3x5 (90kg-90kg-90kg)

Wide 3x5 (80kg)

Narrow 3x5 (35kg)

BO Row 6x6 (50kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

RC 3x6 (15kg)

Lat Pull Down 3x6 (45kg)

3 Rounds -

Rope Pull Down x6 (25kg)

PU x10

Stretch

16-Jan BJJ

Guard -

Arm pin with collar 

1 choke

2 Triangle

3 Wrist/Shoulder Lock

Rolling 3x5min Roll

15-Jan BJJ

SDSC

15-Jan WOD

1k Row

1k Run

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squats

10x PU

10x Back Raise

10x Sit Up

10x 2F Glute Act.

HFS

Stretch

SWOD:

Squat 3x5 / 3,3,3 (80kg/90kg,100kg,120kg)

Shoulder Press 5RM (40kg-45kg-50kg-55kg-60kg)

WOD:

1k Run for time: 4'32

45sec Rest 

500m Row for time: 2'11

8-Jan BJJ

SDSC

8-Jan WOD

WU:

1k Row

1k Run

3 rounds of -

10x squat

10x plank /PU

10x back raise

10x flying dog

HFS

Stretch & form roll

SWOD:

T.Y.I 3x8 3kg's

SLDL 3x5/5 10kgs 

Core:

Myo Crunch 3x10

Cat Vomit x10/10sec

2x 500m Row for time:

2'03

2'13

Stretch

7-Jan WOD

1k Row

WU:

3 Rounds of-

10x Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

HFS

SWOD:

Bench

Power 3x5 (95kg-90kg-90kg)

Wide 3x5 (80kg)

Narrow 3x5 (40kg

BO Row 4x6 (55kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

Lat Pull Down 3x6 (45kg)

Rope Pull Down 3x6x (30kg)

Reverse BC 3x6 (15kg)

Stretch

6-Jan WOD

1k Row

1k Run

3 rounds of -

10x Band Dislocates

10x Band OHS

10x Scap PU

10x BR

10x 2FG Act.

HFS

Stretch

SWOD

Squat 3x5 (80kg)

WOD

6 Rounds Of -

300m Run

10kg DB Complex

3x HSC

3x Front Squat

3x Press

Time: 12:50

1-Jan BJJ

BJJ