Strength & Conditioning + Brazilian Jiu Jitsu: April 2015

Tuesday, April 28, 2015

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

Monday, April 27, 2015

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

Friday, April 24, 2015

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

Thursday, April 23, 2015

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

Wednesday, April 22, 2015

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

Monday, April 20, 2015

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

Friday, April 17, 2015

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

Thursday, April 16, 2015

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

Wednesday, April 8, 2015

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

Thursday, April 2, 2015

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

Wednesday, April 1, 2015

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