30-Nov WOD

Bike 31m

4 Rounds of –

15x 15kg DB Squat 

15x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

10min Boxing

Ab Work

25x 6kg Ball work

Stretch

29-Nov 300 Push Ups

29-Nov WOD

Bike 21m

3 Rounds of –

10x 15kg DB Squat

20x PU

10x Back Raise

10x 15kg 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

Arm/shrugs finisher 

Stretch

28-Nov 300 Push Ups

28-Nov WOD

22min Bike

3 Rounds of -

10x Band Dislocates

10x Band OH Squats

34x 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:

10 Rounds of -

5x 50kg Leg Ext

10x PUs

WOD:

3 Rounds of -

10x 50kg Abductor

10x PU

WOD:

3 Rounds of -

10x 50kg Abbuctor

10x PU

1k Row

Arm finisher....

27-Nov 300 Push Ups

27-Nov WOD

21min Bike – 4.4k

3 Rounds of -

10x 12.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 62.5kg

BB Row 35kg

Hammer Curls 12.5kg

WOD:

3x10

DB Bench 25kg

BB Curl 25kg

DB Pullover 25kg

WOD:

12/10/8/6

PUs

55kg Lat PD

10kg BC

500m Row

24-Nov WOD

16min Bike

3 Rounds of -

10x 10kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 8x3 102.5kg

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 Squat

WOD:

5 Rounds of –

8/8x Tri Cable Ext

10/10x 15kg Calf Raise

Arm finisher.....shock horror...

23-Nov WOD

28min Bike

3 Rounds of -

10x Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 100kg

5x Prone Leg Curl 50kg

10x PU

WOD:

10 Rounds of -

10x 30kg Leg Ext

10x PUs

22-Nov WOD

Bike 16m

3 Rounds of –

10x Scap 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

 

Stretch

21-Nov 300 Push Ups

21-Nov WOD

Run 2k

5 Rounds of –

10x 12.5kg BD Squat

20x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

LONG Stretch

1k Row

20-Nov 300 Push Ups

20-Nov Road Run

Dist: 4.57
Time: 26:57
Pace: 6:05

20-Nov WOD

21min Bike – 4.4k

3 Rounds of -

10x 10kg DB 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 12.5kg

WOD:

3x10

DB Bench 25kg

BB Curl 25kg

DB Pullover 25kg

WOD:

12/10/8/6

PUs

55kg Lat PD

10kg BC

1k Row