Strength & Conditioning + Brazilian Jiu Jitsu: September 2022

Thursday, September 29, 2022

29-Sept WOD

Lower back hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x Squats

20x PUs

5x10 BB Press

28-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Raise

20x PUs

5x5 40kg Deadlift

27-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 12.5kg Squats

20x PUs

5x10 BB Press

5 Rounds of -

5x 5kg Lat Raise

5x 5kg Front Raise

26-Sep WOD

Lower back hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg Kobe Swings

20x PUs

5k Astro

24-Sept Walk

20-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x Squats

20x PUs

5x10 BB Press

Monday, September 19, 2022

19-Sept WOD

Lower back & hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 Rounds of -

25x PUs

10x 16kg KB Swing

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

Friday, September 16, 2022

16-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x Squats

20x PUs

5x10 BB Press

15-Sept WOD

Lower back & hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

14-Sept Walk

6.5k

Wednesday, September 14, 2022

13-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x Squats

20x PUs

5x10 BB Press

12-Sept WOD

Lower back & hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

Friday, September 9, 2022

9-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

5x 40kg Deadlift

20x PUs

8-Sept WOD

Lower back & hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

7-Sept Walk

Tuesday, September 6, 2022

6-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

5x 40kg Deadlift

20x PUs

5-Sept WOD

Lower Back & Hip Mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Swings

20x PUs

5k Astro

3-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Swings

20x PUs

5x10 BB Military Press

5 rounds of -

10x BB BC

10x BB BO Row

Friday, September 2, 2022

1-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

31-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Swings

20x PUs

7k Walk

30-Aug WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Swings

20x PUs