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….

14-Oct WOD

1k Row

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Deadlift 5x3 (110kg)

1k Row

Stretch

 

13-Oct WOD

1k Row

1.25k Run

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Seated DB Press 3x5 (20kg)

Squat 3RM (85kg)

Stretch

12-Oct Run

7-Oct WOD

1k Row

1.25k Run

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Front Squat 3RM (70kg)

Stretch

6-Oct WOD

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (82.5kg)

Wide 3x5 (72.5kg)

Narrow 3x5 (37.5kg)

BO Row 4x6 (50kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

 

Lat Pull Down 3x6 (55kg)

Rope Pull Down 3x8 (25kg)

Stretch

 

4-Oct Run

2-Oct WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

 

SWOD:

Deadlift 3x5 (110kg)

 

WOD:

5 Rounds of Barbell Complex –

1x PC

2x HPC

3x Front Squat

3x Press

30sec Rest

 

Stretch

29-Sep WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

SWOD:

Squat 5x5 (60kg)

Press 5x5 (40kg)

 

1k Row

 

19-Aug 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:

6 Rounds of -

8x TRX PU

8x TRX BWR

8x 20kg DB squat

30sec Rest

19-Aug 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:

6 Rounds of -

8x TRX PU

8x TRX BWR

8x 20kg DB squat

30sec Rest

15-Aug WOD

1k Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (85kg)

Wide 3x5 (75kg)

Narrow 3x5 (40kg)

BO Row 4x6 (60kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

RC 3x6 (20kg)

Lat Pull Down 3x6 (55kg)

Rope Pull Down 3x6 (35kg)

Stretch

11-Aug WOD

1k Row

1.25k Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD:

5 Rounds of -

300m Run

5x DB HPC (17.5kgs)

Time: 10’18

Stretch

7-Aug BJJ

Tutrle sweep, harness, figure four leg and get hooks in.

7-Aug WOD

2k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

SWOD:

Seated DB Press 5x5 (20kg)

SLDL 3x5/5 (10kg)

1K Row

Stretch

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

23-Jun WOD

1k Row

3 Rounds of -

12x Squat

12x PU

12x Back Raise

12x 2F Glute Act.

12x Sit Ups

12x Sliders

HFS

Stretch and mobility work

22-Jun BJJ GB

Partner drills. 2min on and switch.

60min work + 3x5min specific spar.

22-Jun WOD

2k Row

3 Rounds of -

12x Squat

12x PU

12x Back Raise

12x 2F Glute Act.

12x Sit Ups

HFS

Stretch 

2k Run

Stretch

20-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:
Deadlift 5x5 (90kg)
Deadlift 3x3 (100kg)

500m Row 

Time: 2'04

500m Row

Time: 2'14

Stretch