31-Jul WOD

26min Bike – 12k

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 62.5kg

DB Row 25kg

Hammer Curls 12.5kg

WOD:

3x10

DB Bench 25kg

Cable Curl 25kg

DB Pullover 22.5kg

WOD:

12/10/8/6

PUs

55kg Lat PD

10kg BC

1k Row

28-Jul WOD

25min Bike – 11k

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 5x5 90kg

M Row 5x5 85kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x6/6 22.5kg

HC 3x6/6 22.5kg

WOD:

4x8

Cable Curl  25kg

Rope PD 25kg

Tri PD 5x6 10kg

1k Row

27-Jul WOD

22min Bike 10k

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 DB Squat

8kg DB Press

Push Ups

400m Sprint

25kg Cable Pulldown

For time.....

26-Jul WOD

Bike 26min/12k

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4 Rounds of -

10x Seated  DB Press 15kg

10x Cable Upright Row 22.5kg

WOD:

4 Rounds of -

10x Shoulder Press M 22.5kg

10x 5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 20kg

Lat Raise 5kg

Cable Frontal Raise 7.5kg

1k Row

WOD:

3x10/10 15kg DB Calf Raise

3z10 Calf Raise

25-Jul WOD

26min Bike – 11k

3 Rounds of -

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 90kg

5x Prone Leg Curl 47.5kg

WOD:

4 Rounds of -

10/10x DB Bench Set Up 12.5kg

10x 10kg DB Squats

WOD:

3 Rounds of -

8/8x Bench Lunge

8x Leg Press 47.5kg

1k Row

Arm finisher....

24-Jul WOD

26min Bike – 11.5k

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 60kg

DB Row 25kg

Hammer Curls 12.5kg

WOD:

3x10

DB Bench 25kg

DB Pullover 22.5kg

Cable Curl 22.5kg

WOD:

12/10/8/6

PUs

50kg Lat PD

10kg BC

Row 400m

HANGING..... felt like I was going to get sick.....