27-Feb WOD

23min Bike

4 Rounds of -

10x 12.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 160kg

5x Prone Leg Curl (60kg(x3), 57.5kg(x2))

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

Calf Raises/Arm Finisher

25-Feb 300 Push Ups D2

24-Feb 300 Push Ups

20-Feb 300 Push Ups D3

20-Feb WOD

22min Bike

4 Rounds of -

10x 12.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 150kg

5x Prone Leg Curl 57.5kg

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

1k Row

Calf Raises/Arm Finisher

19-Feb 300 Push Ups D2

19-Feb WOD

15min Bike

4 Rounds of -

10x 15kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

1k Row

18-Feb 300 Push Ups D1

15-Feb 300 Push Ups D4

15-Feb WOD

21min Bike

3 Rounds of -

10x 15kg 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:

5- Rounds

6/6 12.5kg Cable Tri Ext

10x 40kg Leg Ext 

14-Feb 300 Push Ups D4

14-Feb WOD

Bike 21m

3 Rounds of –

10x 15kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3 Rounds of -

8x Seated  DB Press 20kg

8x BB Upright Row 40kg

WOD:

3 Rounds of -

5x Machine Press 40kg

10x 10kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 27.5kg

Lat Raise 7.5kg

Cable Frontal Raise 7.5kg

13-Feb 300 Push Ups D3

13-Feb WOD

22min Bike

4 Rounds of -

10x 15kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 150kg

5x Prone Leg Curl 57.5kg

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

1k Row

Calf Raises/Arm Finisher

12-Feb 300 Push Ups D2

12-Feb WOD

21min Bike

3 Rounds of -

10x 15kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 70kg

BB Row 45kg

Hammer Curls 15kg

WOD:

3x10

DB Bench 25kg

BB Curl 25kg

DB Pullover 25kg

WOD:

12/10/8/6

PUs

55kg Lat PD

10kg BC

1K Row