30-Sept WOD

6k Walk

5 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

5x Deadlifts 70kg

28-Sept Day 2 / Boxing

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: bar/10/15kg

Hammer curls 3sets 8*/8/6-8

Working weight: 10/15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

2k Row

Boxing 45min 

1k Row

29-Sept Day 4 / Boxing

Boxing - 45min

Legs - 

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 2 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 1/2/3/4

26-Sept Day 3

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Face pulls 3x15-20

Working Weight: 10

Incline db laterials for rear delts - 12*/10/8

Working Weight: 2.5/5

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/35kg

Wide grip upright row 3sets 10*/8/8

Working Weight - 15/30kg

25-Sep Day 1 / Astro

Day 1

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/80kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull  4x 10*/8/6/6

Working Weight -10/30/60kg

Flat db flye 4x15*/12*/10/8

Working Weight - 10kg

T bar rows 4x 12*/10*/8/8

Working Weight - 20kg 

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 40kg

22-Sept Day 4/Boxing

Boxing - 45min

Legs - 

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 2 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40/80/120/140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 1/2/3/4

21-Sept Walk/Astro

5k Walk

5k Astro

20-Sept Day 2

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: bar/10/15kg

Hammer curls 3sets 8*/8/6-8

Working weight: 7.5/12.5/15kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

1k Row

19-Sept Day 1

Day 1

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - 80kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - 70kg

Reverse grip Lat pull  4x 10*/8/6/6

Working Weight - 60kg

Flat db flye 4x15*/12*/10/8

Working Weight - 10kg

T bar rows 4x 12*/10*/8/8

Working Weight - 20kg 

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 40kg

18-Sept Day 4 /Astro

Hip & back mobility

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Face pulls 3x15-20

Working Weight: 10

Incline db laterials for rear delts - 12*/10/8

Working Weight: 2.5/5

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Workibg Weight: 2.5/4/5

Superset

Standing military press - 10*/8*/8/6-8

Working Weighr: 15kg BB/30/35

Wide grip upright row 3sets 10*/8/8

Working Weight: 15/25/30

5k Astro

8-Sept Day 3 / Boxing

Boxing - 45min

Legs - 

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 2 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40/80/120/140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 1/2/3/4

12-Sept WOD

5 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

20x Squat

11-Sept 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

4 Rounds of -

25 PUs plus 12/10/8/6

X Body Weight Row

X 12.5kg BC

7-Sept Day 2 / Astro

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: bar/10/15kg

Hammer curls 3sets 8*/8/6-8

Working weight: 7.5/12.5/15kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

Astro 5k 

6-Sept Spin/Walk

30min Spin

5k walk

5-Sept WOD

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB swings

4-Sept Day 1

Day 1

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - 80kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - 70kg

Reverse grip Lat pull  4x 10*/8/6/6

Working Weight - 60kg

Flat db flye 4x15*/12*/10/8

Working Weight - 10kg

T bar rows 4x 12*/10*/8/8

Working Weight - 20kg 

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 40kg

3-Sept Mobility

Lower back and hip mobility work

1-Sept WOD

Boxing Class

4k walk