28-Apr 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

 

4 Rounds of -

10x Press 27.5kg

10x PU

10x Upright Row 22.5kg

 

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 55kg

 

Stretch

 

 

27-Apr WOD

1k Row

1.25K Run

3 Rounds of –

10x Band Dislocates

10x OH Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of –

10x Squat 50kg

10x Prone Leg Curl 36kg

Stretch

24-Apr WOD

WU:

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 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (45kg)

BO Row 4x6 (60kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (17.5kg)

BB RC 3x6 (20kg)

3x Rounds of -

8x BB Drag Curl (20kg)

8x Rope Pull Down (25kg)

Stretch

23-Apr WOD

1k Row

1.25K Run

3 Rounds of –

10x Band Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

Barbell Complex

5 Rounds of - 

1x PC

2x HPC

3x Front Squat

3x Push Press

(40kg-42.5kg-45kg-47.5kg-50kg)

 

T-Y-I

3 Rounds of -

6x 3kg DBs T

6x 3kg DBs Y

6x 3kg DBs I

 

Stretch

 

13-Apr 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

 

5 Rounds of –

10x Squat 57.5kg

10x Prone Leg Curl 36kg

Time:

 

T-Y-I

3 Rounds of -

6x 3kg DBs T

6x 3kg DBs Y

6x 3kg DBs I

 

Stretch

22-Apr 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 - 

10x 10kg Front Squat

10x Box Jumps

10x 10kg Back Squat

Stretch

20-Apr 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

Core:

Myo Crunch 3x10

Cat Vomit x10/10sec

Stretch

17-Apr WOD

WU:

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 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (40kg)

BO Row 4x6 (60kg)

BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

BB RC 3x6 (17.5kg)

3x Rounds of -

8x BB Drag Curl (20kg)

8x Rope Pull Down (25kg)

Stretch

16-Apr 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

4 Rounds of -

10x Press 27.5kg

10x PU

10x Upright Row 25kg

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 55kg

Stretch

8-Apr 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

 

4 Rounds of -

10x Press 27.5kg

10x PU

10x Upright Row 25kg

 

4 Rounds of -

10x Incline DB Press 17.5kg BDs

10x Lat Pulldown 55kg

 

Stretch

 

26-Mar WOD

1k Row

1.25K Run

3 Rounds of –

10x Band Dislocates

10x OH Band Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

2-Apr WOD

WU:

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 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (30kg)

BO Row 4x6 (50kg)

BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

BB RC 3x6 (17.5kg)

3x Rounds of -

8x BB Drag Curl (20kg)

8x Rope Pull Down (25kg)

Stretch

1-Apr 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 - 

10x 10kg Lunge

10x Box Jumps

10x Squat

Core:

Myo Crunch 3x10

Cat Vomit x10/10sec

Stretch