28-Jul WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

10x Floor Sliders

HFS

Stretch

 

SWOD:

Deadlift 5x5 (100kg)

TYI 3x8 (3kg)

 

1k Row

 

Stretch

 

24-Jul WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:

Squat 5RM (70kg-80kg-90kg-95kg-100kg)

WOD:

7 Rounds for time:

3x Pull Up

5x Dips

8x Squat

Time: 6’45

17-Jul WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:

7 Rounds of -

8x TRX PU

8x TRX BWR

8x 20kg DB squat

30sec Rest

1k Row

15-Jun WOD

1k Row

1.25k Run

3 Rounds of –

10x Band Dislocates

10x OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:

Front squat 3rm (75kg)

Shoulder press 3rm (65kg)

1.5k run

Stretch

8-Jul WOD

1k Row

1.25k Run

3 Rounds of –

10x Band Dislocates

10x OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

3-Jul WOD

2k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Mobility 

2k Run

2-Jul GB BJJ

WU:

14 rounds of -

10x PU + 10x Squat

No Rest

Drills:

2min work/partner

Specific Spar:

Guard passing

3x5