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
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Sunday, February 28, 2021
25-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
10 Rounds of -
Deadlifts
5x40kg Squat
20x PUs
5 Rounds of -
10x Squat
10x BB Curl
3.5k Walk
Wednesday, February 24, 2021
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
10 Rounds of -
Deadlifts
5x40/50/60/70/80
20x PUs
6.7k Walk
Tuesday, February 23, 2021
23-Feb WOD
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 Squats
Monday, February 22, 2021
22-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
5x10/10 20kg Step Ups
5x10 10kg Squat
5 Rounds of -
10/10x 10kg Calf Raises
10x 20kg BB Curl
Sunday, February 21, 2021
21-Feb 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
9.5k Walk
Friday, February 19, 2021
17-Feb WOD
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
Saturday, February 13, 2021
12-Feb 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, February 11, 2021
11-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
10 Rounds of -
Deadlifts
5x40/50/60/70/75(2)
20x PUs
5 Rounds of -
10/10x Calf Raises
10x 20kg BB Curl
5.2kWalk
Wednesday, February 10, 2021
10-Feb WOD
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
5.25k Walk
Tuesday, February 9, 2021
9-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
6 Rounds of -
10x 16kg KB Swing
20x PUs
4 Rounds of -
10x Squats
20x PUs
Sunday, February 7, 2021
6-Feb WOD
5.3k Walk
Bench
Power 5x5 (90kg)
Wide 5x5 (80kg)
Narrow 5x5 (60kg)
BO Row 5x5 (62.5kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
10x 5kg BDs Skull Crushersk
10x 5kg DB Flys
Saturday, February 6, 2021
5-Feb WOD
5.2k Walk
10 Rounds of -
5x 40kg Deadlift
20x PUs
5 Rounds of -
10/10x Calf Raise
10x 20kg BB Curl
Wednesday, February 3, 2021
4-Feb WOD
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
3-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
5 Rounds of -
10/10x 20kg Step Ups
20x PUs
5 Rounds of -
10x Squats
20x PUs
3 Rounds of -
10/10x Calf Raise
10x 20kg BB Curl
8.6k Walk
Tuesday, February 2, 2021
2-Feb 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
5x10 16kg KB Swings
6.5k walk