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
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Tuesday, February 25, 2020
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
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
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
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
HFS
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
HFS
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
HFS
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
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
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
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