30-Oct 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 (82.5kg)

Wide 3x5 (72.5kg)

Narrow 3x5 (60kg)

BO Row 4x5 (60kg)

BO DB Row 3x6 (30kg)

BC 3x6 (20kg)

HC 3x6 (20kg)

BB RC 3x6 (20kg)

3x Rounds of -

8x BB Drag Curl (20kg)

8x Rope Pull down 25kg

Stretch

29-Oct WOD

1k Row

1.25K Run

3 Rounds of –

10x Band Dislocates

10x Band OH Squat

10x Band Pullaparts

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of –

10x 10kg PB Lunge

10x Box Jumps

10x 10kg PB Squats

28-Oct 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 Standing Row 20kg

10x PU

10x Upright Row 20kg

4 rounds of -

10x Incline Press 17.5kg BDs

10x Lat Pull Down 55kg

3x8 T.Y.I 3kg DBs

Stretch

28-Oct 7.25k

27-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

5 Rounds of –

10x 62.5kg Squat (50kg last set)

10x 36kg Prone Leg Curl

4x10 Cable Curl 15kg

4x10 Cable Tri Ext 15kg

Stretch

24-Oct 3.8k

21- Oct 13k

21-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

4 rounds of -

10x Shoulder Press 36kg

10x 30kg BO Row

40sec Bike Sprints

20-Oct WOD

1k Row

1.25K Run

3 Rounds of –

10x Band Dislocates

10x Band Pullaparts

10x Band OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of –

8x 15kg PB Lunge

8x Box Jumps

8x 15kg PB Squats

19-Oct 6.5K

19-Oct 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 Standing Row 20kg

10x PU

10x Upright Row 20kg

4 rounds of -

10x Incline Press 17.5kg BDs

10x Lat Pull Down 55kg

Stretch

16-Oct 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 (82.5kg)

Wide 3x5 (72.5kg)

Narrow 3x5 (60kg)

 

BO Row 4x5 (60kg)

BO DB Row 3x6 (30kg)

 

BC 3x6 (20kg)

HC 3x6 (20kg)

BB RC 3x6 (20kg)

 

3x Rounds of -

8x BB Drag Curl (20kg)

8x Rope Pull down 25kg

 

Stretch

 

15-Oct WOD

1k Row

1.25K Run

3 Rounds of –

10x Band Dislocates

10x Band OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

4 rounds of -

10x Shoulder Press 36kg

40sec Bike Sprints

10x 10kg Front Squat

 

15-Oct Walk 10k

13-Oct Walk 6k

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

Stretch

4 Rounds of –

10x 60kg Squat

10x 36kg Prone Leg Curl

15x 20kg OHSwirls

10x PU

Stretch