26-Oct WOD

16min Bike/170kcal/6.5k

3 Rounds of -

10x 12kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 8x3 97.5kg

M Row 8x3 97.5kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

4 Rounds of -

10x BB Curl  20kg

10x Rope PD 20kg

10x Leg Ext 45kg

Finisher....tri/reverse curl/push down/leg ext...

25-Oct WOD

Bike 22min/250Kcal/9.5K

3 Rounds of –

10x 10kg BD Squat

10x 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 7.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 22.5kg

Lat Raise 5kg

Cable Frontal Raise 7.5kg

1k Row

Calf finisher

25-Oct Daily 300 Push Ups

210PUs....yeah f00ked up....

24-Oct Daily 300 Push Ups

300PUs

24-Oct WOD

26min Bike – 10.6k/280Kcal

3 Rounds of -

10x Squat

20x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 110kg

5x Prone Leg Curl 55kg

10x PU

WOD:

5 Rounds of -

10x Power Bag 20kg

10x Elevated PU

WOD:

8 Rounds of -

5x 50kg Leg Ext

10x PUs

1k Row

23-Oct Daily 300 Push Ups

300PUs

23-Oct WOD

21min Bike – 9k/240c

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 62.5kg

BB Row 30kg

Hammer Curls 15kg

WOD:

3x10

DB Bench 25kg

BB Curl 25kg

DB Pullover 25kg

WOD:

12/10/8/6

PUs

55kg Lat PD

10kg BC

1k Row

22-Oct Daily 300 Push Ups

300PUs

21-Oct Daily 300 Push Ups

Failed... only got in 150PUs...nackered!

20-Oct WOD

21min Bike/222kcal/8.5k

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 8x3 95kg

M Row 8x3 95kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

4 Rounds of -

10x BB Curl  20kg

10x Rope PD 20kg

10x Leg Ext 45kg

Finisher...Tri ext/Reverse curl/Push down