28-Sept WOD

20min Bike/220Kcal

 

3 Rounds of -

10x Squat

20x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

 

Stretch

 

WOD:

5 Rounds of –

5x 90kg Leg Press

5x 45kg Leg Curl

10 PUs

 

WOD:

10 Rounds of –

5x 50kg Leg Ext

10 PUs

 

Arm and Calf finisher...

 

27-Sept WOD

Bike 30min/320Kcal/12.1K

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 BB Upright Row 25kg

WOD:

4 Rounds of -

10x BB Shoulder Press 30kg

10x 5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 20kg

Lat Raise 5kg

Cable Frontal Raise 6.25kg

22-Sept WOD

16min Bike

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 5x5 92.5kg

M Row 5x5 92.5kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

5 Rounds of -

8x Cable Curl  22.5kg

8x Rope PD 22.5kg

Claf Raise/Tri ext/reverse curl/push down

21-Sept WOD

25min Bike 11k/260kcal

3 Rounds of –

10x Squat

20x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD:

4 Rounds of - 15/12/10/15

15kg Power Bag Squat

7.5kg DB Press

Push Ups

400m Sprint

25kg Cable Pulldown

 

500m Row

20-Sept WOD

Bike 20min/220Kcal

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 BB Upright Row 25kg

WOD:

4 Rounds of -

10x BB Shoulder Press 30kg

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

19-Sept WOD

22min Bike – 10.3k 262/Kcal

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 45kg

20x PUs

WOD:

3 Rounds of -

8/8x Bench Lunge

8x Leg Press 40kg

Arm finisher....

18-Sept WOD

22min Bike – 10.5k/250c

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

BB Row 25kg

Hammer Curls 12.5kg

WOD:

3x10

DB Bench 25kg

BB Curl 25kg

DB Pullover 25kg

WOD:

12/10/8/6

PUs

50kg Lat PD

10kg BC

12-Sept Daily 300 Push Ups

300PUs

11-Sept Daily 300 Push Ups

300PUs

11-Sept WOD

20min Bike – 10k

3 Rounds of -

10x Squat

10x Scap 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 25kg

WOD:

12/10/8/6

PUs

50kg Lat PD

10kg BC

1K Row

10-Sept Daily 300 Push Ups

300PUs

9-Sept Daily 300 Push Ups

300PUs

8-Sept Daily 300 Push Ups

300PUs

8-Sept WOD

26min Bike – 10.5k

3 Rounds of -

10x Squat

20x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 5x5 92.5kg

M Row 5x5 90kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

5 Rounds of -

8x Cable Curl  22.5kg

8x Rope PD 22.5kg

10x Leg Ext 20kg

Tri ext/reverse curl/push down

1k Row