Strength & Conditioning + Brazilian Jiu Jitsu: July 2018

Tuesday, July 31, 2018

31-Jul 300PUs

31-July WOD

1k Row

10 Rounds of -
5/5x 16kg KB Swings
5x 25kg BB Curl

31-Jul WOD

15min Bike

4 Rounds of -

10x 20kg DB Squat

35x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 160kg

5x Prone Leg Curl 55kg

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

Core:

3x10x Myo Crunch + 20Sec Squat Rope Whips

Hang Knee Raise 3x10 + 10Sec Squat Rope Whips

Cat Vomit x10/10sec

Monday, July 30, 2018

30-Jul 300PUs

30-Jul WOD

1k Row

5 Rounds of -
10/10x 17.5kg Leg Ext
25PUs

3 Rounds of -
10x 130kg Calf Raise
25PUs

30-Jul WOD

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 70kg

BB Row 35kg

Hammer Curls 15kg

WOD:

3x10

DB Bench 25kg

BB Curl 25kg

DB Pullover 25kg

WOD:

25 PUs

+ 12/10/8/6

55kg Lat PD

10kg BC

500m Row

Friday, July 27, 2018

27-Jul 300PUs

27-Jul WOD

3 Rounds of -

10x 20kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 3x6 102.5kg

M Row 3x6 97.5kg

WOD:

3x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

3 Rounds of -

8x 25kg Rope PD

8x 25kg Rope BC

8x 50kg Leg Ext

WOD:

3 Rounds of -

6x 15kg Tri Cable Ext

8x 50kg Leg Ext

WOD:

3 Rounds of -

10x 25kg Bar Tri Ext

10x 25kg Bar RC

5/5/5x 120kg Calf Raise

WOD:

5 Rounds of -

10x 80kg Leg Press

25x PUs

Thursday, July 26, 2018

26-Jul 300PUs

26-Jul WOD

1k Row

3 Rounds of -
10x 15kg BP Squat
25x PUs

26-Jul WOD

11min Bike

4 Rounds of -

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

10..8...6..4..2x 15kg BB Thruster

20x PUs

WOD:

5 Rounds -

5/5x 12.5kgs DB Step Up

Core:

3x10x Myo Crunch + 20Sec Squat Rope Whips

Hang Knee Raise 3x10 + 20Sec Squat Rope Whips

Cat Vomit x10/10sec

Wednesday, July 25, 2018

25-Jul 300PUs

25-Jul WOD

1k Row

10 Rounds of -
10x 14kg KB Swings
20 PUs

3x10 25kg BB Curl

25-Jul WOD

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3 Rounds of -

5x Seated DB Press 25kg

5x BB Upright Row 40kg

WOD:

3 Rounds of -

5x Machine Press 52.5kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 27.5kg

Lat Raise 10kg

Cable Frontal Raise 7.5kg

WOD:

5 Rounds of -

8/8x 15kg Single Leg Ext

8x 15kg HC

Tuesday, July 24, 2018

24-Jul 300PUs

24-Jul WOD

1k Row

3 Rounds of
5x 14kg Right Arm KB Power Clean + Squat
5x 14kg Left Arm KB Power Clean + Squat
10x 20kg BB Curl

24-Jul WOD

4 Rounds of -

10x 17.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 150kg

5x Prone Leg Curl 55kg

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

WOD:

3 Rounds of -

5/5/5x 120kg Calf Raise

10x 15kg BC

Saturday, July 21, 2018

3x75PUs

Friday, July 13, 2018

13-Jul 300PUs

Thursday, July 12, 2018

Sunday, July 8, 2018

8-Jun 300PU

Saturday, July 7, 2018

7-Jul 300PUs

Friday, July 6, 2018

6-Jul 300PUs

6-Jul WOD

1k Row

3 Rounds of -

5x 100kg Leg Press

25PUs

3 Rounds of -

5x Abductor 70kg

25PUs

3 Rounds of -

5x Adductor 70kg

25PUs

6-Jul WOD

3 Rounds of -

10x 20kg 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:

3x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

3 Rounds of -

8x 25kg Rope PD

8x 25kg Rope BC

8x 45kg Leg Ext

WOD:

3 Rounds of -

6x 15kg Tri Cable Ext

8x 45kg Leg Ext

WOD:

3 Rounds of -

10x 25kg Bar Tri Ext

10x 25kg Bar RC

8x 45kg Leg Ext

Core:

Myo Crunch 3x10+20Sec Squat Rope Whips

Hang Knee Raise 3x10+20Sec Squat Rope Whips

Cat Vomit x10/10sec

Thursday, July 5, 2018

5-Jul WOD

1k Row

10 Rounds of -
10,9,8...3,2,& 10
80kg Leg Press
25kg BB Curl

5-Jul 300PUs

5-Jul WOD

16min Bike

3 Rounds of -

10x 20kg Squat

40x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

8 Rounds of -

8x 10kg BB Thruster

10x PUs

WOD:

5 Rounds -

5/5x 12.5kgs Step Up

20x PU

3x 30sec Squat Rope Whips

Wednesday, July 4, 2018

4-Jul 300PUs

4-Jul WOD

22min Bike

3 Rounds of -

10x 20kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4 Rounds of -

5x Seated DB Press 25kg

6x BB Upright Row 35kg

WOD:

4 Rounds of -

5x Machine Press 57.5kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 30kg

Lat Raise 10kg

Cable Frontal Raise 10kg

Core:

Myo Crunch 3x10

Hang Knee Raise 3x10

Cat Vomit x10/10sec

Tuesday, July 3, 2018

3-Jul 300PUs

3-Jul WOD

16min Bike

3 Rounds of -

10x 17.5kg DB Squat

40x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 160kg

5x Prone Leg Curl 55kg

20x PU

WOD:

5 Rounds of -

5x 72.5kg Leg Ext

20x PUs

1k Row

3 Rounds of -

5x Abductor 70kg

8/8x 12.5kg BC

3 Rounds of -

5x Adductor 70kg

8/8x 12.5kg BC

Monday, July 2, 2018

2-Jul 300PUs

2-Jul WOD

1k Row

5 Rounds of -
10x 12kg KB Swings
20x PUs

2-Jul WOD

13min 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 70kg

BB Row 35kg

Hammer Curls 15kg

WOD:

3x10

DB Bench 25kg

BB Curl 25kg

DB Pullover 25kg

WOD:

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

Core:

Myo Crunch 3x10

Hang Knee Raise 3x10

Cat Vomit x10/10sec

3x 5/5/5 Calf Raise 120kg