Thursday, January 31, 2019
31-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg Squat
25x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
5 rounds of -
5x 60kg Deadlifts
5x 20kg BB BO Row
5x 20kg BB BC
20x PUs
5 rounds of -
10x Myo Crunch
10x 15kg PB Front Squats
20x PUs
1k Row
Wednesday, January 30, 2019
30-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg DB Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x Seated DB Press 17.5kgkg
5x BB Upright Row 40kg
5 Rounds of -
5x Military Press 40kg
5x 15kg BO Lateral Raise
3 Rounds 15/12/10
Cable Upright Row 35kg
Lat Raise 7.5kg
Cable Frontal Raise 17kg
Tuesday, January 29, 2019
29-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg DB Squat
25x PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
HFS
Stretch
5 Rounds of -
5x 185kg Leg Press
20x PUs
5 Rounds of -
5x Leg Ext 15 Plates
5x HS Curl 8 Plates
20x PUs
4 Rounds of -
8x 70kg Lat Pulldown
8x 12.5kg DB BCs
2K Row
Monday, January 28, 2019
28-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pull Aparts
10x 20kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
HFS
Stretch
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 15kg HC
1 Rounds of -
10x 20kg BDs Incline Row
10x 30kg BB Curl
10x 20kg DB Pullover
Friday, January 25, 2019
25-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg DB Squat
25x PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
HFS
Stretch
5 Rounds of -
8x 120kg Leg Press
20x PUs
5 Rounds of -
10x Myo Crunch
10x PU
5 Rounds of -
10x Knee Raise
10x PU
10x10sec Cat Vomit
1K Row
Thursday, January 24, 2019
24-Jan WOD
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
Bench
Power 5x5 (82.5kg)
Wide 5x5 (70kg)
Narrow 5x5 (50kg)
Seated Row 5x5 (107.5kg)
BO DB Row 5x5 (32.5kg)
BC 3x5 (20kg)
HC 3x5 (20kg)
4 Rounds of -
8x Rope Pull down (20kg)
8x Rope Pull down (20kg)
8x Leg Ext 10 Plates
4 Rounds of -
8/8x 10kg Tri Cable Ext
8x Leg Ext 10 Plates
4 Rounds of 20kg BB
5x RC
5x BO Row
5x Curls
Wednesday, January 23, 2019
23-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg Squat
25x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
10 rounds of -
5x 30kg-60kg(x9) Deadlifts
5x 20kg BB BO Row
5x 20kg BB BC
10x PUs
5 rounds of -
8x Leg Ext 10 Plates
8x 100kg Calf Raise
20x PUs
1k Row
Monday, January 21, 2019
22-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg DB Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x Seated DB Press 17.5kgkg
5x BB Upright Row 40kg
5 Rounds of -
5x Military Press 40kg
5x 15kg BO Lateral Raise
3 Rounds 15/12/10
Cable Upright Row 35kg
Lat Raise 7.5kg
Cable Frontal Raise 17kg
500m Row
21-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg DB Squat
25x PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
HFS
Stretch
5 Rounds of -
5x 185kg Leg Press
20x PUs
5 Rounds of -
5x Leg Ext 15 Plates
5x HS Curl 8 Plates
20x PUs
1K Row
Sunday, January 20, 2019
20-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pull Aparts
10x 20kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
HFS
Stretch
4 Rounds of -
10x 70kg Flat Bench
10x 25kg BO Single Arm Row
10x 15kg HC
3 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
80kg Lat PD
10kg BC
Saturday, January 12, 2019
11-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg Squat
25x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
10 rounds of -
5x 15kg PB Squat
20x PUs
Thursday, January 10, 2019
10-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
Bench
Power 5x5 (80kg)
Wide 5x5 (67.5kg)
Narrow 5x5 (50kg)
Seated Row 5x5 (105kg)
BO DB Row 5x5 (32.5kg)
BC 3x5 (20kg)
HC 3x5 (20kg)
4 Rounds of -
8x Rope Pull down (41kg)
8x Rope Pull down (41kg)
8x Leg Ext 10 Plates
4 Rounds of -
8/8x 17kg Tri Cable Ext
8x Leg Ext 10 Plates
3 Rounds of 20kg BB
8x RC
8x BO Row
8x Curls
8x 80kg Calf Raise
Wednesday, January 9, 2019
9-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg Squat
25x PU
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
Stretch
10 rounds of -
5x 40kg-60kg(x9) Deadlifts
5x 20kg BB BO Row
5x 20kg BB BC
10x PUs
5 rounds of -
8x Leg Ext 10 Plates
8x 100kg Calf Raise
20x PUs
2k Row
Tuesday, January 8, 2019
8-Jan WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 20kg DB Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x Seated DB Press 17.5kgkg
5x BB Upright Row 40kg
5 Rounds of -
5x Military Press 40kg
5x 15kg BO Lateral Raise
3 Rounds 15/12/10
Cable Upright Row 35kg
Lat Raise 10kg
Cable Frontal Raise 17kg
2k Row
3x10 HC 15kg DBs
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