26-Jan WOD

1k Row
1.6k Run
3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

WOD 1: 

 

4 Rounds of -

10x Flat Bench Press 60kg

10x Bo Row 15kg

10x Hammer Curls 10kg

 

WOD 2:

3 Rounds of - 

10x DB Bench Press 22.5kg

10x BB Curl 20kg

10x DP Pullover 15kg

 

WOD 3:

4 Rounds of - 12/10/8/6

PU
Inverted BW Row
Bicep Curls 6kg

22-Jan 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 (92.5kg)

Wide 3x5 (80kg)

Narrow 3x5 (60kg)

BO Row 3x5 (42.5kg)

BO DB Row 3x5/5 (20kg)

BC 3x5 (20kg)

HC 3x5 (17.5kg)

BB RC 3x5 (25kg)

3x Rounds of -

5x BB Drag Curl (25kg)

5x Rope Pull down (25kg)

4x10 Cable Tri Extension (7.5kg)

Stretch

21-Jan WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

WOD:

400m Run

21-PU

21-Squats

400m Run

15-PU

15-Squats

400m Run

9-PU

9-Squats

400m Run

6-PU

6-Squats

400m Run

 

Time: 11'26

20-Jan WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

WOD1:

5 Rounds of - 

5x Squat  55kg

5x Prone Leg Curl 36kg

WOD2:

4 Rounds of - 

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

3 Rounds of -

10/10x Walking BD Lunges 6kg

10x Leg Extensions 25kg

Stretch

19-Jan WOD

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1: 

4 Rounds of -

10x Flat Bench Press 60kg

10x Bo Row 15kg

10x Hammer Curls 8kg

WOD 2:

3 Rounds of - 

10x DB Bench Press 20kg

10x BB Curl 20kg

10x DP Pullover 15kg

WOD 3:

4 Rounds of - 12/10/8/6

PU
Inverted BW Row
Bicep Curls 6kg

15-Jan 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 (90kg)

Wide 3x5 (80kg)

Narrow 3x5 (60kg)

BO Row 3x5 (40kg)

BO DB Row 3x5/5 (20kg)

BC 3x5 (20kg)

HC 3x5 (15kg)

BB RC 3x5 (25kg)

3x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (30kg)

4x5 Cable Tri Extension (10kg)

Stretch

14-Jan WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

WOD1:

5 Rounds of - 

5x Squat  50kg

5x Prone Leg Curl 32kg

WOD2:

4 Rounds of - 

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

3 Rounds of -

10/10x Walking BD Lunges 6kg

10x Leg Extensions 30/30/25kg

Stretch

13-Jan WOD

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1: 

4 Rounds of -

10x Flat Bench Press 60kg

10x Bo Row 17.5kg

10x Hammer Curls 8kg

WOD 2:

3 Rounds of - 

10x DB Bench Press 20kg

10x BB Curl 20kg

10x DP Pullover 15kg

WOD 3:

4 Rounds of - 12/10/8/6

PU
Inverted BW Row
Bicep Curls 6kg

11-Jan WOD

1k Row

1.6K Run

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4x10 Leg Press

4x8 Prone Leg Curl

4x10 Leg Extension

Cable curl/cable tri extension

Stretch

10-Jan 12K Hike

8-Jan 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 (87.5kg)

Wide 3x5 (77.5kg)

Narrow 3x5 (60kg)

Row 3x5 (45kg)

BO DB Row 3x6 (32.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

BB RC 3x6 (22.5kg)

3x Rounds of -

8x BB Drag Curl (22.5kg)

8x Rope Pull down 25kg

Stretch