19-Dec WOD

WOD1:

5 Rounds of –

10x Squat 55kg

10x Prone Leg Curl 36kg

Time:

WOD2:

4 Rounds of –

10+10 Power Bag Lunges 10kg

10x Box Jumps

15x Air Squats

Time:

WOD3:

10min

30sec Row Sprint

30sec Row

18-Dec WOD

WOD: 1

5 Rounds of -

10x Standing Row 27.5kg

10x PU

10x Upright Row 22.5kg

Time: <8’

WOD:2

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 50kg

Time: <8’

WOD3:

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 25kg

40sec Bike Sprints(L10)

Time: <12’

16-Dec WOD

WOD1:

5 Rounds of –

10x Squat 55kg

10x Prone Leg Curl 36kg

Time:

WOD2:

4 Rounds of –

10+10 Power Bag Lunges 10kg

10x Box Jumps

15x Air Squats

Time:

WOD3:

10min

30sec Row Sprint

30sec Row

15-Dec WOD

WOD: 1

5 Rounds of -

10x Standing Row 27.5kg

10x PU

10x Upright Row 20kg

Time: <8’

WOD:2

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 50kg

Time: <8’

WOD3:

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 25kg

40sec Bike Sprints(L10)

Time: <12’

12-Dec WOD

WOD1:

5 Rounds of –

10x Squat 52.5kg

10x Prone Leg Curl 36kg

Time:

WOD2:

4 Rounds of –

10+10 Power Bag Lunges 10kg

10x Box Jumps

15x Air Squats

Time:

WOD3:

10min

30sec Row Sprint

30sec Row

11-Dec WOD

WOD: 1

5 Rounds of -

10x Standing Row 25kg

10x PU

10x Upright Row 20kg

Time: <8’

WOD:2

4 Rounds of -

10x Incline DB Press 15kg BDs

10x Lat Pulldown 50kg

Time: <8’

WOD3:

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 20kg

40sec Bike Sprints(L10)

Time: <12’

9-Dec WOD

WOD1:

5 Rounds of –

10x Squat 50kg

10x Prone Leg Curl 36kg

Time:

WOD2:

4 Rounds of –

10+10 Power Bag Lunges 10kg

10x Box Jumps

15x Air Squats

Time:

WOD3:

10min

30sec Row Sprint

30sec Row

8-Dec WOD

WU:

250m Row

3 Rounds of –

10x Back Raise

10x 2F Glute Activ.

10x Sit Ups

HFS

 

Stretch

 

WOD: 1

4 Rounds of -

10x Standing Row 25kg

10x PU

10x Upright Row 20kg

Time: <8’

 

WOD:2

4 Rounds of -

10x Incline DB Press 15kg BDs

10x Lat Pulldown 50kg

Time: <8’

 

WOD3:

4 rounds of -

10x Shoulder Press 32kg

10x BO Row 20kg

40sec Bike Sprints(L10)

Time: <12’

 

4-Dec Assessment 1

It’s time to make a change, been doing the same bits for quiet and while and with a good diet I go to around 77kg and kept at it for a while so its manageable.

But with the birth of baby too(bring on the excuses) it’s been easy to miss the gym and also to shovel in ready to eat meals and snacks and junk. Also a phase of fizzy drinks too that have now been stopped!

Now what to do, so with some peoples going off to do some PT courses, I have changed my game plan with their assistance.

First thing was to get tested:

BW: 80.8kg

BF: 26%

Upper body strength endurance: Shoulder Press, weight 36kg and 17 completed reps

Lower body strength endurance: Leg Press, weight 108kg and 36 completed reps

Core strength endurance: Plank, 2.07

WOD

3 Rounds of –

10x BB Push Press 20kg

10x Box Jumps

10x Press Ups

10x Body Squats

10x Chin Ups

40sec Bike sprints(L8)

Time: 17.53

Eh I may have attempts to puke my ring here more than once, absolutely fooked at the end of this.

But it’s the benchmark. Now I have some WODs to follow and will try this again in a few week….

Let the games begin….