28-Apr WOD

1k Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

25min Bike - 11.4k - 185cal

Ex Machines 4x10

Press - 40kg

Row - 40kg

Leg Press - 40/50kg x3

Leg Curl - 20kg x2

Leg Ext - 30kg

Shoulder Press - 17.5kg

Pec-Deck - 40kg

Arm finisher.....3x10 

BC 15kg DB

R PD 17.5kg

27-Apr WOD

1k Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

25min Bike - 10k - 185cal

 

Ex Machines 4x10

Press - 40kg

Row - 40kg

Leg Press - 50kg

Leg Curl - 30kg

Leg Ext - 30kg

Shoulder Press - 17.5kg

Pec-Deck - 35kg

Arm finisher.....

26-Apr WOD

1k Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

25min Bike - 10k - 185cal

 

Ex Machines 4x10

Press - 35kg

Row - 35kg

Leg Press - 40kg

Leg Curl - 20kg

Leg Ext - 20kg

Shoulder Press - 25kg

Pec-Deck - 35kg

Arm finisher.....

24-Apr Swimming

Swimming - 45min

20-Apr Swimming

Swimming 45min

13-Apr WOD

Bike
20min 190cal 10k

 

WU:
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

HFS

Stretch

WOD
3 Rounds of -
5x Slow Chin Up
10x Dips

Chest Press 4x10 - 32KG
Shoulder Press 4x10 - 23KG

Seated Pull Down 4x10 - 32KG

Seated Row 4x10 - 32KG

Arm finisher......

12-Apr Swimming

Another 40min session.... about 16 half lengths

11-Apr WOD

20min Cycle
150cal
9+k

5 Rounds of -
5x Chin Ups
10x Dips

Arm finisher....

7-Apr WOD

Bike
25min/150cal/11k

WOD:
5 Rounds of -
5x Slow Chin Up
10x Dips

3 Rounds of –

10x Squat

10x PU

10x 2F Glute Act.

HFS

Stretch

Arm Finisher.....

6-Apr Swimming

40min