Thursday, August 31, 2017
Wednesday, August 30, 2017
Tuesday, August 29, 2017
29-Aug WOD
26min Bike 11k
1k Row
3 Rounds of –
10x Squat
20x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
WOD
5 Rounds of -
10x Leg Press 50kg
10x Leg Curl 25kg
WOD
7 Rounds of -
10x Leg Ext 30kg
20x PUs
Monday, August 28, 2017
28-Aug WOD
23min Bike – 11k
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
WOD:
3x10
M Bench Press 60kg
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
50kg Lat PD
7.5kg BC
Sunday, August 27, 2017
Saturday, August 26, 2017
Friday, August 25, 2017
25-Aug WOD
25min Bike – 11.5k
3 Rounds of -
10x Squat
20x PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
WOD:
M Bench Press 5x5 82.5kg
M Row 5x5 82.5kg
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 22.5kg
Rope PD 22.5kg
Leg Ext….
Tri ext….
Thursday, August 24, 2017
24-Aug WOD
26min Bike – 11.5k
3 Rounds of -
10x Squat
20x PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
WOD:
4 Rounds of -
10/10x DB Bench Set Up 12.5kg
10x 15kg DB Squats
WOD:
5 Rounds of -
5x Leg Press 90kg
5x Prone Leg Curl 27.5kg
WOD:
3 Rounds of -
8/8x Bench Lunge
8x Leg Press 52.5kg
1k Row
Wednesday, August 23, 2017
23-Aug WOD
Bike 26min/11.5k
3 Rounds
of –
10x Squat
20x 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 25kg
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 6.25kg
1k Row
Monday, August 21, 2017
21-Aug WOD
30min Bike – 12k
3 Rounds of -
10x Squat
20x 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:
4x10
DB Bench 25kg
Cable Curl 25kg
DB Pullover 22.5kg
250k Row
Sunday, August 20, 2017
Saturday, August 19, 2017
19-Aug WOD
30min Bike – 13k
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
WOD:
10 Rounds of –
10x 50kg Leg Ext
20 PUs
1k Row
Calf Raises
Arm finisher… B & T
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