Strength & Conditioning + Brazilian Jiu Jitsu: February 2020

Tuesday, February 25, 2020

25-Feb WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

10x10kg Squats + 20 PUs

5 Rounds of -

10x Myo Crunch

20 PUs

3x10 10kg BCs

1k Row

24-Feb WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10x Squats + 20 PUs

9x Squats + 20 PUs

8x Squats + 20 PUs

......

2x Squats + 20 PUs

10x Squats + 20 PUs

23-Feb WOD

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

Narrow 5x5 (65kg))

Row 5x5 (122.5kg)

BO DB Row 5x5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 10 Plates

4 Rounds of -

8/8x 11kg Tri Rope PD

8x Leg Ext 8 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

10x 40kg Calf Raise

Friday, February 21, 2020

21-Feb WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 10kg Squat

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 27.5kg BDs Incline Row

10x 30kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

20-Feb Football

Thursday, February 20, 2020

20-Feb WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10x 10kg Squats + 20 PUs

9x 10kg Squats + 20 PUs

8x 10kg Squats + 20 PUs

......

2x 10kg Squats + 20 PUs

10x 10kg Squats + 20 PUs

Wednesday, February 19, 2020

19-Feb WOD

1k Row

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated DB Press 25kg

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 47kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

Monday, February 17, 2020

17-Feb WOD

1k Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 15kg Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of -

10x 60kg Flat Bench

10x 27.5kg BO Single Arm Row

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 30kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

Sunday, February 16, 2020

16-Feb WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x 180kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 7 Plates

20x PUs

1k Row

3x10 15kg BC

3x10 20kg BBC

3x10 Leg Ext 5 plates

Saturday, February 15, 2020

15-Feb WOD

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

Narrow 5x5 (62.5kg))

Row 5x5 (122.5kg)

BO DB Row 5x5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 10 Plates

4 Rounds of -

6/6x 11kg Tri Rope PD

6x Leg Ext 10 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

10x 40kg Calf Raise

Friday, February 14, 2020

14-Feb WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x 180kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 7 Plates

20x PUs

Thursday, February 13, 2020

13-Feb WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated DB Press 25kg

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 47kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

Monday, February 10, 2020

10-Feb WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x 160kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 7 Plates

20x PUs

1k Row

9-Feb WOD

1k Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x 10kg Squats

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

Bench

Power 5x5 (82.5kg)

Wide 5x5 (72.5kg)

Narrow 5x5 (62.5kg))

Row 5x5 (122.5kg)

BO DB Row 5x5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 10 Plates

4 Rounds of -

6/6x 11kg Tri Rope PD

6x Leg Ext 10 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

10x 40kg Calf Raise

Sunday, February 9, 2020

7-Feb WOD

1k Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 10kg Squat

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 27.5kg BDs Incline Row

10x 25kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

1k Row

Friday, February 7, 2020

6-Feb Football

7.06k

5-Feb WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10x 15kg Squats + 20 PUs

9x 15kg Squats + 20 PUs

8x 15kg Squats + 20 PUs

......

2x 15kg Squats + 20 PUs

10x 15kg Squats + 20 PUs

1K Row