Monday, August 31, 2020
Sunday, August 30, 2020
30-Aug WOD
Bench
Power 5x5 (92.5kg)
Wide 5x5 (82.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (72.5kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
10x 5kg BDs Skull Crushersk
10x 5kg DB Flys
5 Rounds of -
5x Barbell RC
5x Barbell Row
5x Barbell C
5x Squat
16x5 Squats
Stretch
Saturday, August 29, 2020
29-Aug WOD
Stretch
5 Rounds of -
5x Leg Press 160kg
20x PUs
5x Rounds of -
5x Leg Ext 13 Plates
5x Leg Curl 6 Plates
20x PUs
5x Rounds of -
5x 90kg Calf Raise
20x PUs
5 Rounds of -
5x Chin Ups
5x Dips
Stretch
Friday, August 28, 2020
28-Aug WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
5x 50kg Deadlift
20x PUs
Thursday, August 27, 2020
27-Aug WOD
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5x5 16kg KB Press
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
Lat Raise 5kg DBS
Frontal Raise 5k DBS
5k Soccer
Wednesday, August 26, 2020
26-Aug WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
10x 16kg KB Swings
20x PUs
Tuesday, August 25, 2020
Thursday, August 20, 2020
20-Aug WOD
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Wall Sliders
HFS
Stretch
5 Rounds of -
5x Seated DB Press 17.5kg
5x BB Upright Row 40kg
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
Frontal Raise 5k DBS
6.4k Hike
Wednesday, August 19, 2020
19-Aug WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
3x 40kg Deadlift
5x Squat
20x PUs
Monday, August 17, 2020
Sunday, August 16, 2020
16-Aug WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Floor Sliders
HFS
Stretch
10 Rounds of -
5x Deadlifts 40kgx5/50kgx5
20x PUs
Saturday, August 15, 2020
15-Aug WOD
Bench
Power 5x5 (92.5kg)
Wide 5x5 (82.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (72.5kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
10x 5kg BDs Skull Crushersk
10x 5kg DB Flys
5 Rounds of -
5x Barbell RC
5x Barbell Row
5x Barbell C
10/10x Calf Raise
10x5 Squats
Stretch
Thursday, August 13, 2020
13-Aug WOD
Stretch
5 Rounds of -
10x DB Press 5kgs
10x Lateral Raise 5kgs
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
5 Rounds of -
10x Upright Row 20kg
10x Frontal Raise 5ks
6.4k Soccer
Wednesday, August 12, 2020
12-Aug WOD
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Floor Sliders
HFS
5 Rounds of -
5x Band Pull Ups
5x Dips
10x Squats
20x PUs
5 Rounds of -
3x Chin Ups
10x Squats
20x PUs
Tuesday, August 11, 2020
11-Aug WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
5x 40kg Deadlift
20x PUs
Monday, August 10, 2020
Sunday, August 9, 2020
9-Aug WOD
Bench
Power 5x5 (92.5kg)
Wide 5x5 (82.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (70kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
10x 5kg BDs Skull Crushersk
10x 5kg DB Flys
5 Rounds of -
5x Barbell RC
5x Barbell Row
5x Barbell C
10/10x Calf Raise
Stretch
7-Aug WOD
5k Walk
Stretch
5 Rounds of -
5x Chin Ups
5x Dips
20x PUs
5 Rounds of -
10x 5kgs DBs Press
10x 5kg DBs Lateral Raise
Wednesday, August 5, 2020
5-Aug WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Floor Sliders
HFS
Stretch
10 Rounds of -
10x Squats
20x PUs
4-Aug WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x Floor Sliders
HFS
6 Rounds of -
5x Chin Ups
5x Dips
Saturday, August 1, 2020
1-Aug WOD
5 Rounds of -
10x Back Raise
10x 2F Glute Act.
10x Crunch
10x PUs
Stretch
10 Rounds of -
5x 50kg Deadlifts
20x PUs
5 Rounds of -
5x Band Pull Ups
5x Dips
5x 40kg Deadlift
20x PUs
Stretch
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