Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
5.5k Astro
5x5 40kg Squat
5x10 12.5kg goblet squat
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Monday, January 31, 2022
30-Jan WOD
Lower Back and Hip Mobility
10k 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 -
8x 7kg BDs Skull Crushersk
8x 7kg DB Flys
Thursday, January 27, 2022
27-Jan WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
5.5k Astro
5x5 40kg Squat
5x10 12.5kg goblet squat
Wednesday, January 26, 2022
26-Jan WOD
Hip and back mobility
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 45kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 7kg DBs
Frontal Raise 7kg DBs
24-Jan WOD
Lower back & hip mobility.
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 25kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
12.5kg BC
Sunday, January 23, 2022
22-Jan WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
7k Walk
5x5 40kg Squat
5x10 12.5kg goblet squat
21-Jan WOD
Lower back & hip mobility.
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 25kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
12.5kg BC
30min Spin
Thursday, January 20, 2022
20-Jan WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
6k Astro
5x5 40kg Squat
5x10 12.5kg goblet squat
19-Jan WOD
6k Walk
Hip and back mobility
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 45kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 7kg DBs
Frontal Raise 7kg DBs
Tuesday, January 18, 2022
18-Jan WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
6k Walk
17-Jan WOD
Lower back & hip mobility.
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 25kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
12.5kg BC
6k Astro
Thursday, January 13, 2022
13-Jan WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 65kg Deadlift
20x PUs
12-Jan WOD
6k Walk
Hip and back mobility
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 45kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 7kg DBs
Frontal Raise 7kg DBs
Monday, January 10, 2022
10-Jan WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
5k Astro
5x10 12.5kg Goblet Squat
Sunday, January 9, 2022
9-Jan WOD
Lower Back and Hip Mobility
8.2k 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 -
8x 7kg BDs Skull Crushersk
8x 7kg DB Flys
8-Jan WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 60kg Deadlift
20x PUs
5 Rounds of -
5x 50kg Squat
20x PUs
12.5kg DBs Step Ups
5x10 12.5kg Goblet Squat
30min Spin
Saturday, January 8, 2022
7-Jan 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 25kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
12.5kg BC
Thursday, January 6, 2022
6-Dec WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 50kg Deadlift
20x PUs
6k Astro
4-Jan WOD
Hip and back mobility
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 45kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 7kg DBs
Frontal Raise 7kg DBs
Tuesday, January 4, 2022
Saturday, January 1, 2022
1-Jan WOD
Lower back/hip mobility
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 40kg Deadlift
20x PUs
5k walk