19-Dec WOD

1k Row

2.5k Cycle

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & A MASSIVE ONE!

WOD 1:

4 Rounds of -

10x Flat Bench Press 65kg

10x Single arm Row 15kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 30g

10x BB Curl 20kg

10x DP Pullover 20kg

WOD 3:

3 Rounds of –

10x Lat Pull-down Wide 35kg

10x Lat Pull-down Narrow 35kg

16-Dec 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 4x5 (90kg)

Wide 3x6 (80kg)

Incline DB Bench 3x8 (17.5kgs)

BO Row 3x5 (57.5kg)

BO DB Row 3x6/6 (37.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

2x Rounds of -

6x BB Drag Curl (30kg)

6x Rope Pull down (30kg)

Tri Ext 4x6/6 10kg

Leg Finisher

15-Dec WOD

1k Row

3 Rounds of –

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x Leg Press (108kg)

5x Leg Curl (50kg)

8 Rounds of -

8x Dip

8x Squat

8x 30kg Leg Ext

Arm finisher….

1k Row

14-Dec 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

10x Seated  DB Press 12.5kg

10x BB Upright Row 25kg

 

WOD2 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 5kg

Cable Frontal Raise 5kg

8-Dec 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

10x Seated  DB Press 15kg

10x BB Upright Row 20kg

 

WOD2 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 5kg

Cable Frontal Raise 5kg

1k Row