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 Deadlifts 40kg
20x PUs
Spin 30min
4K Walk
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Tuesday, June 29, 2021
Monday, June 28, 2021
28-Jun WOD
Lower back/hip program(x2)
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
Spin 30min
Monday, June 21, 2021
21-Jun WOD
lower back/hip program(x2)
Spine:
Cat/Cow 2min
T-Spine Rotations 2min
Lumbar Rotations 2min
Stretch:
Coach stretch 2min each side
Lizard stretch 2min each side
Core:
Dead Bugs 60-90sec
Bird Dogs 90-120sec
30min Spin(x2)
Completed twice, morning and evening!
20-Jun WOD
5k Walk
lower back/hip program
Spine:
Cat/Cow 2min
T-Spine Rotations 2min
Lumbar Rotations 2min
Stretch:
Coach stretch 2min each side
Lizard stretch 2min each side
Core:
Dead Bugs 60-90sec
Bird Dogs 90-120sec
45min Spin
Friday, June 4, 2021
2-Jun WOD
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg 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
12.5kg BC
5.6k Walk
1-Jun WOD
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 7kg DBs
Frontal Raise 7kg DBs
30min Spin
7k Walk
27-May 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
30min Spin
4K Walk