31-Jan WOD

Bike 17m

3 Rounds of –

10x 15kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4 Rounds of -

8x Seated  DB Press 20kg

8x BB Upright Row 35kg

WOD:

3 Rounds of -

10x Machine Press 27.5kg

10x 10kg BO Lateral Raise

5x 60kg Leg Ext

WOD:

3 Rounds 15/12/10

Cable Upright Row 25kg

Lat Raise 7.5kg

Cable Frontal Raise 7.5kg

30-Jan 300 Push Ups

30-Jan WOD

26min Bike

4 Rounds of -

10x 15kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x 60kg Leg Ext

20x PUs

 

WOD:

5 Rounds of -

5x Leg Press 130kg

5x Prone Leg Curl 55kg

20x PU

1k Row

29-Jan WOD

26min Bike

 

3 Rounds of -

10x 15kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

 

WOD:

4x10

M Bench Press 70kg

BB Row 40kg

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

26-Jan WOD

31min Bike

5 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 15kg DB Squat

20x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

 

Stretch

 

22-Jan WOD

22min Bike

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 7kg

BB Row 35kg

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

19-Jan WOD

16min Bike

3 Rounds of -

10x 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 Rope BC 17.5kg

10x Rope PD 17.5kg

6x 40kg Leg Ext

5x6 10kg Cable Tri Ext

18-Jan WOD

26min Bike

 

4 Rounds of –

10x 15kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

 

Stretch

 

WOD:

5 Rounds of - 

10kg Power Bag Squat

10x PU 

WOD

3 Rounds of -

8/8x Split Squat

8x 40kg Leg Ext

1k Row

17-Jan WOD

Bike 17m

3 Rounds of –

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4 Rounds of -

10x Seated  DB Press 17.5kg

10x BB Upright Row 35kg

WOD:

3 Rounds of -

10x Shoulder Press 35kg

10x 10kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 25kg

Lat Raise 7.5kg

Cable Frontal Raise 7.5kg

1k Row

16-Jan 300 Push Ups

16-Jan WOD

11min Bike

4 Rounds of -

10x 15kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x 60kg Leg Ext

20x PUs

WOD:

5 Rounds of -

5x Leg Press 120kg, 130kg x2, 140kg, 150kg

5x Prone Leg Curl 50kg

20x PU

1k Row

15-Jan WOD

24min Bike

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 67.5kg

BB Row 35kg

Hammer Curls 12.5kg

WOD:

3x10

DB Bench 25kg

BB Curl 20kg

DB Pullover 25kg

WOD:

12/10/8/6

PUs

55kg Lat PD

10kg BC

500m Row

15-Jan 300 Push Ups

14-Jan 300 Push Ups

12-Jan WOD

16min Bike

3 Rounds of -

10x 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 Rope BC 17.5kg

10x Rope PD 17.5kg

6x 40kg Leg Ext

5x6 10kg Cable Tri Ext