29-Apr WOD

1k Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1: 

5 Rounds of -  

5x Leg Press 108kg

5x Prone Leg Curl 45kg

WOD2:

4 Rounds of -  

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

2 Rounds of -

10/10x Walking BD Lunges 10kg

10x Leg Extensions 25kg

Stretch

18-Apr 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 Single arm Row 20kg

10x Hammer Curls 10kg

 

WOD 2:

3 Rounds of - 

10x DB Bench Press 25kg

10x BB Curl 20kg

10x DP Pullover 20kg

 

 WOD 3:

4 Rounds of - 12/10/8/6

PU
BW Row
Bicep Curls 75kg

15-Apr WOD

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 (55kg)

 

BO Row 3x5 (45kg)

BO DB Row 3x5/5 (32.5kg)

 

BC 3x5 (20kg)

HC 3x5 (20kg)

RC 3x5 (25kg)

 

3x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (25kg)

3x8 (10kg) Tri Ext

14-Apr WOD

1k Row
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

7.5kg DB Press

Box Jumps

Push Ups

400m Sprint

25kg Cable Pulldown

For time..... 

 

1k Row

13-Apr WOD

1.6k Run (6.10)
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 10kg

10x BB Upright Row 22.5kg

 

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

12-Apr WOD

2.5k Run (9:44)
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

WOD1:

5 Rounds of - 

5x Leg Press 108kg

5x Prone Leg Curl 45kg

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

11-Mar WOD

1K Row
1K Run (3.58)
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
Lat Pull Down 45kg
Bicep Curls 8kg

9-Apr Run

Well as Jake sings for 30min on a Saturday morning, I thought it might be nice to head out for a 5k run. Twas leg day yesterday this one didnt go down to well....also my lap was a little shorter than I wanted!

8-Apr WOD

2k Run (8:11)
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

WOD1:

5 Rounds of - 

5x Leg Press  108kg

5x Prone Leg Curl 41kg

WOD2:

4 Rounds of - 

10/10x DB Bench Set Up 12kg

15x Squats

WOD3:

2 Rounds of -

10/10x Walking BD Lunges 6kg

10x Leg Extensions 25kg

Stretch

4-Apr WOD

2.5K Run (8.53)
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 7.5kg

1-Apr WOD

1k Row
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

10kg PB Squat

8kg DB Press

Box Jumps

Push Ups

400m Sprint

25kg Cable Pulldown

For time..... 

 

1k Row