30-Aug 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 142kg

5x Prone Leg Curl 52kg

WOD2:

4 Rounds of -

10/10x DB Bench Set Up 12.5kg

15x Squats

WOD3:

3 Rounds of -

10/10x Walking BD Lunges 10kg

10x 35kg Leg Press

Stretch

29-Aug WOD

2K Run (8:13)

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

26-Aug 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 (2x57.5kg, 55kg )

BO DB Row 3x5/5 (37.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

 RC 3x5 (25kg)

4x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (25kg)

4x8 Cable Tri Ext(7.5kg)

25-Aug Hike

Distance: 11.38k
Time: 2:42

25-Aug WOD

1K 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

24-Aug WOD

Stretch

1k Row

3k Run (15'42)
400m sprints + 100m walk

Stretch

23-Aug WOD

Dist. - 3.58k
Time - 17:47
Pace - 4:58

....way to close to dinner.... shocking.....

22-Aug WOD

2K Run (8:42)

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 17.5kg

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

19-Aug Road Run

Dist. - 5.7k
Time - 30:06
Pace - 4:56

....way to close to dinner.... shocking.....

19-Aug 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 (57.5kg)

BO DB Row 3x5/5 (37.5kg)

RC 3x5 (22.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4x Rounds of -

8x BB Drag Curl (25kg)

8x Rope Pull down (25kg)

3x5 Straight Tri Ext (25kg)

2x6 Cable Tri Ext(7.5kg)

17-Aug WOD

1K 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

1K Row

16-Aug 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 140kg

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 35kg Leg Press

Stretch