4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 40kg Deadlifts
20x PUs
5 Rounds of -
10x 16kg KB Swing
20x PUs
5x10 Squats
Wednesday, April 29, 2020
Monday, April 27, 2020
27-Apr WOD
Stretch
Bench
Power 5x5 (82.5kg)
Wide 5x5 (72.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (60kg)
BO DB Row 5x5(17.5kg)
BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
5 Rounds of -
10x 5kg BDs Skull Crushers
10x 5kg DB Flys
5 Rounds of -
5x BB Reverse Curl
5x BB BO Row
5x BB Curl
BB is 22.5kg
Friday, April 24, 2020
24-Apr WOD
3 Rounds of -
10x Band Dislocates
10x Band Pull Aparts
10x Scap PUs
10x 16kg Squat
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
HFS
Stretch
4 Rounds of -
10x 72.5kg Flat Bench
10x 17.5kg BO Single Arm Row
10x 10kg HC
4 Rounds of -
10x 17.5kg BDs Incline Row
10x 30kg BB Curl
10x 17.5kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
10kg BC
23-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x Squat: 2x50/60/65/70/72.5
20x PUs
Wednesday, April 22, 2020
19-Apr WOD
Stretch
Bench
Power 5x5 (80kg)
Wide 5x5 (70kg)
Narrow 5x5 (60kg)
BO Row 5x5 (60kg)
BO DB Row 5x5(17.5kg)
BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
5 Rounds of -
10x 5kg BDs Skull Crushers
10x 5kg DB Flys
5 Rounds of -
10x BB Reverse Curl
10x BB BO Row
10x BB Curl
10/10 Calf Raise
20-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
10x 16kg KB Swing
20x PUs
22-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x Seated DB Press 17.5kg
5x BB Upright Row 50kg
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
Upright Row 40kg
Lat Raise 5kg DBS
Cable Frontal Raise 5k DBS
Thursday, April 16, 2020
16-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x Seated DB Press 17.5kg
5x BB Upright Row 50kg
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
Upright Row 40kg
Lat Raise 5kg DBS
Cable Frontal Raise 5k DBS
Wednesday, April 15, 2020
15-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
10x 16kg KB Swing
20x PUs
Tuesday, April 14, 2020
14-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pull Aparts
10x Scap PUs
10x 16kg Squat
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
HFS
Stretch
4 Rounds of -
10x 70kg Flat Bench
10x 17.5kg BO Single Arm Row
10x 10kg HC
4 Rounds of -
10x 17.5kg BDs Incline Row
10x 30kg BB Curl
10x 17.5kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
10kg BC
Monday, April 13, 2020
13-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
3x Deadlift: 40/50/60/70/80/90/100/100/90/80
20x PUs
Sunday, April 12, 2020
12-Apr WOD
2 Rounds of -
10x Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Bench
Power 5x5 (80kg)
Wide 5x5 (70kg)
Narrow 5x5 (60kg)
5 Rounds of
BO Row x5 (60kg)
10x 16kg KB Swing
BO DB Row 5x5(17.5kg)
BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
5 Rounds of -
10x 5kg BDs Skull Crushers
10x 5kg DB Flys
5 Rounds of -
10x BB Reverse Curl
10x BB BO Row
10x BB Curl
10x 16kg KB Swing
11-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x Squat: 40/50/60/70/70
20x PUs
5 Rounds of -
10/10x 10kg DBs step ups
20x PUs
50 Steps 20kg Plates
3 Rounds of -
10/10x Calf Raise
10x 20kg BB Curl
20x Myo Crunch
Core
2k jog
Friday, April 10, 2020
10-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 16kg Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x Seated DB Press 17.5kg
5x BB Upright Row 50kg
5 Rounds of -
5x Military Press 50kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
Upright Row 40kg
Lat Raise 5kg DBS
Cable Frontal Raise 5kg DBs
5x10 Myo Crunch
5x10/10 Heel Taps/Toe Taps
Foam rolling
Wednesday, April 8, 2020
8-Apr 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
8 Rounds of -
Deadlift: 60/70(5 reps) & 80/90(3 reps)
25x PUs
Tuesday, April 7, 2020
7-Apr WOD
4 Rounds of -
10x Band Dislocates
10x Band Pull Aparts
10x Scap PUs
10x 16kg Squat
10x Back Raise
10x 2F Glute Act.
10x Sit Ups
HFS
HFS
Stretch
4 Rounds of -
10x 70kg Flat Bench
10x 17.5kg BO Single Arm Row
10x 10kg HC
4 Rounds of -
10x 17.5kg BDs Incline Row
10x 30kg BB Curl
10x 17.5kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
10kg BC
6-Apr 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
10 Rounds of -
10x 16kg KB Swing
25x PUs
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