29-Jul 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 (92.5kg)

Wide 3x5 (82.5kg)

Narrow 3x5 (60kg)

BO Row 3x5 (60kg x2, 57.5kg)

BO DB Row 3x5/5 (35kg, 37.5kg, 40kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

RC 3x5 (30kg)

4x Rounds of -

6x BB Drag Curl (30kg)

6x Rope Pull down (30kg)

4x6 (10kg) Tri Ext

28-Jul 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

8kg DB Press

Box Jumps

Push Ups

400m Sprint

25kg Cable Pulldown

For time.....

1k Row

27-Jul WOD

500m Run

500m Row

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 30kg

WOD2 -

4 Rounds of

10x BB Press 30kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 6kg

Cable Frontal Raise 5kg

500m Run

500m Row

26-Jul 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 137kg

5x Prone Leg Curl 50kg

WOD2:

4 Rounds of -

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

3 Rounds of -

10/10x Walking BD Lunges 10kg

10x 30kg Leg Press

Stretch

25-Jul WOD

1K Row

1k Run (4'00)

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 30g

10x BB Curl 22.5kg

10x DP Pullover 20kg

 

WOD 3:

4 Rounds of - 12/10/8/6

PU

65kg Lat Pulldown

Bicep Curls 10kg

22-Jul 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 (90kg)

Wide 3x5 (80kg)

Narrow 3x5 (60kg)

BO Row 3x5 (60kg, 57.5kg, 55kg)

BO DB Row 3x5/5 (35kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

RC 3x5 (27.5kg)

4x Rounds of -

8x BB Drag Curl (27.5kg)

8x Rope Pull down (25kg)

4x10 (7.5kg) Tri Ext