Strength & Conditioning + Brazilian Jiu Jitsu: February 2019

Monday, February 25, 2019

25-Feb WOD

4 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 20kg DB Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of -

10x 60kg Flat Bench

10x 20kg BO Single Arm Row

10x 15kg HC

4 Rounds of -

10x 20kg BDs Incline Row

10x 25kg BB Curl

10x 20kg DB Pullover

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

2k Row

Friday, February 22, 2019

22-Feb 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 (70kg)

Wide 5x5 (60kg)

Narrow 5x5 (50kg)

Seated machine Row 5x5 (71kg)

BO DB Row 5x5 (30kg)

BC 3x5 (20kg)

HC 3x5 (20kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Leg Ext 8 Plates

4 Rounds of -

8/8x 11kg Tri Cable Ext

8x Leg Ext 8 Plates

5 Rounds of 20kg BB

5x RC

5x BO Row

5x Curls

5x 110kg Calf Raise

Thursday, February 21, 2019

21-Feb 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 50kg Deadlifts
20x PUs
8x 15kg BB BC

8x 15kg BB BO Row

Core:

5x10x Myo Crunch

5x10x Knee Raise

10x10sec Cat Vomit

2k Row

Wednesday, February 20, 2019

20-Feb 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

2k Row

Monday, February 18, 2019

18-Feb 300PUs

18-Feb 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

Stretch

5 Rounds of -

5x 180kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

2K Row

Sunday, February 17, 2019

17-Feb WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 20kg DB Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of -

10x 60kg Flat Bench

10x 20kg BO Single Arm Row

10x 15kg HC

4 Rounds of -

10x 20kg BDs Incline Row

10x 25kg BB Curl

10x 20kg DB Pullover

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

2k Row

Friday, February 15, 2019

15-Feb 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 (60kg)

Wide 5x5 (50kg)

Narrow 5x5 (40kg)

Seated Row 5x5 (80kg)

BO DB Row 5x5 (30kg)

BC 3x5 (17.5kg)

HC 3x5 (17.5kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Leg Ext 8 Plates

4 Rounds of -

8/8x 11kg Tri Cable Ext

8x Leg Ext 8 Plates

3 Rounds of 20kg BB

5x RC

5x BO Row

5x Curls

10x 80kg Calf Raise

Monday, February 11, 2019

11-Feb WOD

4 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

25x PU

10x Squats

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

5 Rounds of -

10x Ball Myo Crunch

10x Squats

20x PUs

5 Rounds of -

10x Knee Raise

20x PUs

5 Rounds of -

10x 10kg DBs Curl

10x Squats

Warms down on the seated bike thing....

Sunday, February 10, 2019

10-Feb WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of -

10x 60kg Flat Bench

10x 25kg BO Single Arm Row

10x 15kg HC

3 Rounds of -

10x 20kg BDs Incline Row

10x 25kg BB Curl

10x 20kg DB Pullover

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

Friday, February 8, 2019

8-Feb WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 15kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 5x5 (80kg)

Wide 5x5 (65kg)

Narrow 5x5 (50kg)

Seated Row 5x5 (100kg)

BO DB Row 5x5 (32.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4 Rounds of -

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

7-Feb 300PUs

7-Feb WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

4x50 PUs

Tuesday, February 5, 2019

5-Feb 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

Monday, February 4, 2019

4-Feb 300PUs

4-Feb 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

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

2K Row

3-Feb 300PUs

Sunday, February 3, 2019

3-Feb 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

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

5 Rounds of -

10x Leg Ext 8 plates

20x PUs

5 Rounds of -

10x 80kg Calf Raise

20x PUs