26-Mar WOD

1k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x3 (92.5kg)

Wide 3x5 (82.5kg)

Narrow 3x5 (40kg)

BO Row 4x6 (50kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

Lay Pull Down 3x6 (50kg)

3 Rounds of -

DC x10 (20kg)

Rope PD x6 (30kg)

25-Mar WOD

1k Row

1.25 Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD

7 Rounds of –

Barbell Complex

1x PC

2x HPC

3x Front Squat

3x Push Press

(30kg-40kg-45kg-50kg-55kg-57.5kg-60kg)

500m Row

Time: 2’09

24-Mar WOD

2k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Mobility

WOD:

5 Rounds of –

8x TRX PU

8x TRX BW Rows

8x 15kg DB Squat

30sec Rest

3k Cross Trainer

(needed to charge my phone!)

21-Mar WOD

1.5k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Mobility

SWOD:

Thrusters 3x5 (40kg)

WOD:

3 Rounds of –

10x 20kg Thrusters

10x BW Rows

10x 50kg Deadlift

30sec Rest

500m Row

Time: 2’10

20-Mar WOD

2k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Mobility

SWOD:

DB Bench 3x6 (30kg)

DB Incline Bench 3x6 (30kg)

DB Fly 3x6 (20kg)

DB Incline Fly 3x6 (20kg)

BO Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

Lay Pull Down 3x6 (50kg)

3 Rounds of -

DC x10 (20kg)

Rope PD x6 (30kg)

28-Feb WOD

WU:

1k Row

1.25k Run

3 Rounds of -

10x Band Dislocates

10x OHS Squats

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Foam Roll

SWOD:

Squat 5x3 (90kg)

Press 7x3 (55kg)

 

1.25K Run

Stretch 

 

27-Feb WOD

1k Row

1.25k Run

WU:

3 Rounds of-

10x Squat

10x Scap PU

10x Back Raise

10x 2FG Act.

10x Sit Up

HFS

 

SWOD:

 

Bench

Power 3x3 (92.5kg-92.5kg-92.5kg)

Wide 3x5 (82.5kg)

Narrow 3x5 (35kg)

 

BO Row 6x6 (55kg)

BO DB Row 3x6 (30kg)

 

BC 3x6

(20kg)

HC 3x6 (20kg)

Lay Pull Down 3x6 (50kg)

Rope PD 3x6 (30kg)

 

Stretch

10-Mar WOD

2k Row

WU:

3 Rounds of-

10x Squat

10x PU

10x Back Raise

10x 2FG Act.

10x Sit Up

10x Sliders

HFS

Stretch & Foam Roll

2k Row

Stretch