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 -
3x 60kg Squat
20x PUs
4.3k Walk
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Wednesday, October 28, 2020
Tuesday, October 27, 2020
Monday, October 26, 2020
26-Oct AM
7.5k Walk
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x 10kg Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
5x 40kg Deadlift
5x 10kg Squat
3 Rounds of -
10/10x Calf Raise
10x 20kg BB Curl
Sunday, October 25, 2020
25-Oct WOD
8.25k walk
Bench
Power 5x5 (90kg)
Wide 5x5 (80kg)
Narrow 5x5 (60kg)
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
Stretch
Saturday, October 24, 2020
24-Oct WOD
6.65k Hike
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 -
5x 40kg Squat
5x Band Pull Ups
5x Dips
5 Rounds of -
5x 40kg Squat
5x Band Chin Ups
5x Dips
23-Oct 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 -
5x 50kg Deadlifts
20x PUs
5 Rounds of -
10/10x Calf Raise
10x 20kg BB Curl
5 Rounds of -
5x 20kg BB Military Press
5x 10kg Squat
Sunday, October 18, 2020
18-Oct WOD
5.3k walk
Bench
Power 5x5 (90kg)
Wide 5x5 (80kg)
Narrow 5x5 (60kg)
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 Curl
10/10x Calf Raise
Stretch
16-Oct 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 -
5x 16kg KB Swings
20x PUs
Wednesday, October 14, 2020
14-Oct WOD
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 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 5kg DBs
Frontal Raise 5k DBs
5 Rounds of -
10/10x Calf Raise
10x 20kg BB Curl
Tuesday, October 13, 2020
13-Oct 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 Deadlifts
5x Squats
20x PUs
Monday, October 12, 2020
Sunday, October 11, 2020
11-Oct WOD
5 Rounds of -
5x Band Pull Ups
5x Dips
5x Squats
20x PUs
5 Rounds of -
5x Band Chin Ups
5x Squats
20x PUs
5 Rounds of -
5x 40kg Deadlifts
5x Squat
20x PUs
Friday, October 9, 2020
9-Oct 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 16kg KB Swings
20x PUs
Thursday, October 8, 2020
8-Oct 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
10x Wall Sliders
HFS
HFS
Stretch
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 10kg HC
4 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
10kg BC
Stretch
Tuesday, October 6, 2020
6-Oct 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 16kg KB Swings
5x Squats
20x PUs
3x5 Deadlifts 60kg
Monday, October 5, 2020
Sunday, October 4, 2020
4-Oct WOD
Bench
Power 5x5 (90kg)
Wide 5x5 (80kg)
Narrow 5x5 (60kg)
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 Curl
10/10x Calf Raise
Stretch
Saturday, October 3, 2020
3-Oct 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 Deadlifts 50x2/60x2/70x2/80x2/82.5kgx2
20x PUs
Friday, October 2, 2020
2-Oct 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 Squat
20x PUs
Thursday, October 1, 2020
1-Oct WOD
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 5kg DBS
Frontal Raise 5k DBS
6k football