15 Rounds of -
5x 50kg Deadlift
20x PUs
6 Rounds of -
3x Chin Up
5x Dips
10x 16kg KB Swing
4x 25kg Slam Ball
7.3k Walk
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Saturday, November 28, 2020
Friday, November 27, 2020
26-Nov 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
10 Rounds of -
5x Band Pull Ups
5x Dips
3x20 16kg KB Press
5.2k Walk
Wednesday, November 25, 2020
25-Nov 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 42.5kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 5kg DBs
Frontal Raise 5k DBs
5x10 16kg KB Swings
5.2 walk
Tuesday, November 24, 2020
24-Nov 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
5 Rounds of -
5x Deadlifts 2R40kg/ 2R50kg/ 2R@60kg/ 2R@70kg/ 2R@75kg
20x PUs
5x10 16kg KB Swings
5.25k Walk
Sunday, November 22, 2020
22-Nov WOD
5.2k 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 -
10/10x Calf Raise
10x 20Kg BB Curl
Stretch
Saturday, November 21, 2020
Friday, November 20, 2020
20-Nov WOD
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
Thursday, November 19, 2020
19-Nov 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 -
3x 65kg Squats
20x PUs
5x10 16kg KB Swing
5.2k Walk
Tuesday, November 17, 2020
17-Nov 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 42.5kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 5kg DBs
Frontal Raise 5k DBs
5.2 walk
Monday, November 16, 2020
16-Nov 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
5 Rounds of -
5x Deadlifts 6R@60kg/2R@70kg/2R@75kg
20x PUs
5.25k Walk
Thursday, November 12, 2020
13-Nov 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
12-Nov 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 -
3x 65kg Squats
20x PUs
5x10 16kg KB Swing
5.2k Walk
Wednesday, November 11, 2020
11-Nov 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
5.2 walk
Tuesday, November 10, 2020
10-Nov WOD
3 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
5x5 60kg Deadlift
30min Boxing Pads Session
5.2k Walk
Monday, November 9, 2020
9-Nov 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 10kg Squat
10x 16kg KB Swing
20x PUs
Sunday, November 8, 2020
8-Nov WOD
5.2k 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 -
10/10x Calf Raise
10x 20Kg BB Curl
Stretch
Friday, November 6, 2020
6-Nov 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
5 Rounds of -
5x 40kg Deadlifts
5x5 Band Pull Ups/3x5 Band Chin Ups
5x Dips
5x10 16kg KB Swing
Thursday, November 5, 2020
5-Nov 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 -
3x 60kg Squats
20x PUs
5x10 16kg KB Swing
5.2k Walk
Wednesday, November 4, 2020
4-Nov 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
5.2 walk
Tuesday, November 3, 2020
3-Nov WOD
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
10x10 10kg Squat
30min Boxing Pads Session
5k
Monday, November 2, 2020
2-Nov 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
5x10 16kg KB Swing