23-Feb WOD

4k Run (19min)
3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

WOD1:

5 Rounds of - 

5x Squat  50kg

5x Prone Leg Curl 36kg

WOD2:

4 Rounds of - 

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

2 Rounds of -

10/10x Walking BD Lunges 6kg

10x Leg Extensions 25kg

Stretch

22-Feb Run

22-Feb WOD

WU:
4k Run
Stretch

WOD 1: 

4 Rounds of -

10x Flat Bench Press 60kg

10x Bo Row 17.5kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of - 

10x DB Bench Press 22.5kg

10x BB Curl 20kg

10x DP Pullover 17.5kg

 WOD 3:

4 Rounds of - 12/10/8/6

PU
Inverted BW Row
Bicep Curls 7.5kg

A Lust for Life Charity Run - March 5th

Well I am planning on doing an old marathon this year and so to see how badly(disinterested) I am at running I signed up for a 10k run in the Phoenix Park on the 5th of March.

As I write this, I have done ZERO Ks on the road this year... so I have a vacation for 4 days coming up, so i recon I will get 4/5 runs in before this.

Ah the joys.......

19-Feb 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 5x3 (87.5kg)

Wide 3x5 (77.5kg)

Narrow 3x5 (55kg)

 

BO Row 3x5 (45kg)

BC 3x5 (20kg)

HC 3x5 (17.5kg)

BO DB Row 3x5/5 (32.5kg)

RC 3x5 (25kg)

 

3x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (25kg)

4x8 (7.5kg) Tri Ext

18-Feb 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:

2 Rounds of -

10/10x Walking BD Lunges 6kg

10x Leg Extensions 25kg

Stretch

17-Feb 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

 

WOD1 - 

4 Rounds of 

10x Seated  DB Press 12.5kg

10x BB Upright Row 20kg

 

WOD2 - 

4 Rounds of 

10x BB Push Press 25kg

10x BO Lat Raise 5kg

 

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 15kg

Lat Raise 5kg

Cable Frontal Raise 5kg

15-Feb 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 17.5kg

10x Hammer Curls 10kg

 

WOD 2:

3 Rounds of - 

10x DB Bench Press 22.5kg

10x BB Curl 20kg

10x DP Pullover 17.5kg

 

 WOD 3:

4 Rounds of - 12/10/8/6

PU
Inverted BW Row
Bicep Curls 8kg

12-Feb 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 5x3 (85kg)

Wide 3x5 (75kg)

Narrow 3x5 (50kg)

 

BO Row 3x5 (45kg)

BC 3x5 (20kg)

HC 3x5 (17.5kg)

BO DB Row 3x5/5 (32.5kg)

3x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (25kg)

 

11-Feb 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

 

WOD1 - 

4 Rounds of 

10x Seated  DB Press 12.5kg

10x BB Upright Row 20kg

WOD2 - 

4 Rounds of 

10x BB Press 25kg

10x BO Lat Raise 5kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 15kg

Lat Raise 5kg

Cable Frontal Raise 5kg

10-Feb 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 36kg

WOD2:

4 Rounds of - 

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

3 Rounds of -

10/10x Walking BD Lunges 7.5kg

10x Leg Extensions 25kg

Stretch

8-Feb 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 17.5kg

10x Hammer Curls 8kg

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

5-Feb 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 (95kg/95kg/90)

Wide 3x5 (80kg)

Narrow 3x5 (60kg)

 

 

BO Row 3x5 (45kg)

BC 3x5 (20kg)

HC 3x5 (17.5kg)

BO DB Row 3x5/5 (20kg)

3x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (25kg)

 

4x5/8/8 Cable Tri Extension (7.5kg/10kg/10kg)

4-Feb 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

 

WOD:

4 Rounds of - 15/12/10/15

15kg PB Squat

6kg DB Press

Box Jumps

Push Ups

400m Sprint

25kg Cable Pulldown

For time.....

 

1k Row

3- Feb 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

 

WOD1 - 

4 Rounds of 

10x Seated  DB Press 15kg

10x BB Upright Row 20kg

WOD2 - 

4 Rounds of 

10x BB Press 20kg

10x BO Lat Raise 3kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 15kg

Lat Raise 4kg

Cable Frontal Raise 5kg

1-Feb WOD

1k Row
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