31-Oct WOD

WU:

500 Row
3 Round of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing - Left Arm
10x 17.5kg DB Swing - Right Arm
10x PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

TECH:
Power Clean

SWOD
Clean & Jerk 1RM (65kg)
HSC DB's 3RM (30kg)

WOD:
1 Round Max -
Barbell Complex (62.5kg)
1x PC
2x HPC
3x Front Squat
2x Press
Stretch

30-Oct WOD

WU:

500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x Flying Dog
10x Sliders
HFS

Stretch

SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (82.5kg)
Narrow 2x5 (72.5kg)

BO BB Row 4x6 (75kg)
BO DB Row 3x8/8 (25kg)

BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)

Stretch

29-Oct Hike

Time: 2'31min
Distance: 10k

27-Oct Hike

Time: '59
Distance: 4k

26-Oct WOD

WU:
500 Run
3 Round of -
10x Band PA(Purple)
10x 15kg DB Squat
10x 15kg DB Swing - Left Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
10x Sliders
HFS

Stretch


TECH: Hang Snatch 2,2,2,2,2 (20kg)
1x Hang Squat + 3x Over Head Squat 1,1,1,1,1 (20kg)

SWOD:
Hang Squat 2,2,2,2,2 (20kg-25kg-30kg-35kg-40kg)

Front Squat 3RM (85kg)

WOD:
400m Run
10x PU w/6kg Renegade Row
400m Run
10x PU w/6kg Renegade Row
400m Run

10x PU w/6kg Renegade Row
400m Run
Time: 9'12

Stretch

25-Oct WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F GAS
10x Sliders
HFS

Stretch

SWOD:
Deadlift 2,2,2,2,2 + 1RM (152.5kg)
Shoulder Press 3x5 (50kg Reset)

WOD:
5 Rounds of -
5x HSC 15kg DBs
5x Front Squat 15DBs
8x BW Row
1min Rest

Stretch

24-Oct WOD

WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Bench Press -
Power 2x3 (90kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)

BO BB Row 4x6 (70kg)
BO DB Row 3x8/8 (25kg)

BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)

Stretch

16-Oct WOD

WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS

SWOD:
Squat 3x5 (100kg Reset)

TECH:

Clean & Jerk

Clean & Jerk 2,2,2,2,2,2,2 (40kg-45kg-50kg-55kg-57.5kg-60kg-62.5kg)

Row 1000m

Stretch

15-Oct WOD

WU:
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)

BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)

BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)

Stretch

10-Oct WOD

WU:
1000m Row
3 Rounds of -
10x Band PA(Purple)
10x Squats
10x Dive Bombs
10x Back Raise
HFS

Stretch

TECH:
Snatch & OHS (up to 20kg)
PC (up to 60kg)
PC + HPC (40kg)

WOD:
1000m Run (4'19)
1000m Row(4'29)
Time: 9'18

Stretch

9-Oct WOD

WU:
500m Run
3Rounds of -
10x Squat
10x Scap PU
10x Flying Dog
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
RDL 4x5(5sec) 70kg

WOD:
3 Rounds of -
400m Run
5x 20kg DBs HSC
Time: 7'18

Stretch

8-Oct WOD

WU:
500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Bench Press -
Power 2x3 (90kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)

BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)

BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)

1000m Run(4'29)

Stretch

6-Oct WOD

WU:
500m Row
3Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
10x PU
10x Back Raise
HFS

Stretch

Tech:
HSC & PC

SWOD:
Barbell Complex
7 Rounds of 50kg BB - 
1x PC
2x HPC
3x Front Squat
2x Push Press

1000m Row

Stretch

5-Oct WOD

WU:
500m Run
3Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
10x PU
10x Back Raise
HFS

Stretch

SWOD:
3RM Shoulder Press (60kg)
3RM Front Squat (75kg)
3RM HSC (30kg DBs) 

1000m Row

Stretch