Func-Fit

WOD 1
Back squat- 5-5-5-5-5 reps
WOD 2
Barbell/Kb thrusters
Pull ups
Box jumps
21-15-9 reps
WOD 3
Back bends - hold each rep for 10 breaths X 3

Hey everybody
It's been 6 great years and I wish I could have continued but with the demolishing threats and water problems I have decided to shut Funcfit down for a while. Have looked for an alternate place but aram Nagar has spoilt me with its grounds and greenery.
I will be continuing my personal trainings at various gyms across Mumbai..for now I will be found at United Strength, Juhu...a great gym started by a bunch of talented trainers.
A big shoutout to all my crew members who have been a part of Funcfit.. Thankyou for trusting me!!!

WOD 1
Strict sit ups - 50 reps
WOD 2
Renegade rows -50 reps total
Kb round the head -50 reps total
Windmills -50 reps total
Kb Round the world -50 reps each side
Bulgarian bag -50 reps total
Plank jacks -50 reps
Kb swing long lever - 50 reps
Roll outs - 50 reps

WOD
Barbell Clean and press(58/28kgs) -21 reps
Run - 4 rounds
Barbell clean and press - 15 reps
Run 3 rounds
Barbell clean and press - 9 reps
Run - 2 rounds

WOD 1
Barbell Bench press - 5-4-3-2-1 rep max
WOD 2
Single arm dumbell rows - 10 reps X 5 sets
WOD 3 - cut off time 15 mins
Gladiators
Ring Rows - 10 reps
Push ups - 10 reps
X 10 sets for time
Warriors
Ring rows - 10 reps
Push ups - 10 reps
X 5 sets for time

WOD 1
Back Squat - 3-3-3-3-3 reps (keep increasing the weight)
WOD 2
Double unders / skips -25/150 reps
Box jumps - 15 reps
Renegade rows -10 each side
X 5 rounds

WOD 1 - 20 mins
Self maintenance and stretching
WOD 2 - tabata 50:10 ..1 minute rest in between rounds ..3 rounds
Jumping jacks
Leg outs
Cycling knee to elbow
V hold
Plank
Front kick
One arm side Plank (left)
One arm side Plank (right)

WOD 1 - 15 mins
Skin the cat / Back lever - 3 unbroken reps / practice back lever
WOD 2
Swiss ball pikes - 50 reps
Db kb clean - 50 reps
Kb long lever - 50 reps
Sit ups - 50 reps
Leg outs - 50 reps each leg
Thrusters -50 reps

WOD
Hammer shots - 10 each side
Farmers walk - 147 and back
X 7/10 rounds

WOD 1
Dumbell bench press - 8-8-8-8-8 reps (keep increasing the weight)
WOD 2
Ring/floor push ups - 10 reps X 5 sets (focusing on using chest to drive)
WOD 3
Ring/bar/bench dips- 5 sets X till failure
WOD 4 - 10 mins AMRAP
Burpees - 5 reps
Box jumps - 7 reps

WOD 1
Weighted strict pull ups/strict band pull ups/strict pull ups - 3 unbroken reps X 5 sets
WOD 2
Barbell rows - 10 reps X 5 sets
WOD 3
Single arm Dumbell rows -10 reps X 5 sets
WOD 4
Trx/ring rows - 50 slow reps