22-Dec WOD

21min Bike

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 8x3 102.5kg

M Row 8x3 97.5kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

4 Rounds of -

10x BB Drag Curl  20kg

10x Rope PD 20kg

10x 15kg DB Squat 

Tri Work/Calf Raises

21-Dec 300 Push Ups

21-Dec WOD

16min Bike

4 Rounds of -

10x 17.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 120kg

5x Prone Leg Curl 60kg

20x PU

WOD:

5 Rounds of -

5x 60kg Leg Ext

20x PUs

Ik Row

20-Dec 300 Push Ups

20-Dec WOD

Bike 26m

3 Rounds of –

10x 10kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4 Rounds of -

10x Seated  DB Press 17.5kg

10x BB Upright Row 30kg

WOD:

3 Rounds of -

10x Shoulder Press 30kg

10x 7.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 25kg

Lat Raise 7.5kg

Cable Frontal Raise 7.5kg

1k Row

Calf Raises 17.5kg 5x10/10

19-Dec 300 Push Ups

19-Dec WOD

22min Bike

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x 10kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 65kg

BB Row 40kg

Hammer Curls 15kg

WOD:

5 Rounds of -

5x Leg Press (120kg, 130kg, 140kg, 150kg, 160kg)

20x PU

WOD:

5 Rounds of -

5x Leg Ext (50kg, 55kg, 60kg, 65kg, 70kg)

20x PUs

WOD:

3x10x 50kg Abductor + DB Curls

3x10x 50kg Abbuctor + DB Curls

1k Row

15-Dec WOD

16min Bike

3 Rounds of -

10x 12.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 8x3 102.5kg

M Row 8x3 97.5kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

4 Rounds of -

10x BB Drag Curl  20kg

10x Rope PD 20kg

5x5/5 Tri Cable Ext

14-Dec WOD

22min Bike

3 Rounds of -

10x Band Dislocates

10x Band OH Squats

34x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 100kg

5x Prone Leg Curl 50kg

10x PU

WOD:

5x3 (110kg,120kg,130kg, 140kg, 150kg)

WOD:

5 Rounds of -

10x 40kg Leg Ext

20x PUs

1k Row