26-Apr WOD

23min Bike

4 Rounds of -

10x 15kg DB Squat

30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

3 Rounds of -

10x 25kg BB Curl

10x 25kg BB Press

10x 25kg BB Row

24-Apr WOD

25min Bike

3 Rounds of -

10x 15kg DB Squat

34/33x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 160kg

5x Prone Leg Curl 55kg

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

Calf Raise 3x10 100kg

20-Apr WOD

23min 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 3x5 102.5kg

M Row 3x5 97.5kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

3 Rounds of -

8x 15kg Cable Tri Ext

8x 15kg Cable curl

8x 50kg Leg Ext

WOD:

3 Rounds of -

8x 12.5kg Tri Cable Ext

8x 50kg Leg Ext 

Finisher....Tri Bar Ext & RC Bar Ext

19-Apr 300 Push Ups

19-Apr WOD

35min Bike

3 Rounds of -

10x 15kg Squat

50x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3 Rounds of -

5x 50kg Abductor

20x PU

WOD:

3 Rounds of -

5x 50kg Abbuctor

20x PU

1k Row

18-Apr WOD

25min Bike

3 Rounds of -

10x 15kg DB Squat

50x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3 Rounds of -

5x Seated  DB Press 22.5kg

5x BB Upright Row 45kg

WOD:

3 Rounds of -

5x Machine Press 50kg

10x 10kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 25kg

Lat Raise 10kg

Cable Frontal Raise 7.5kg

10x100kg Leg Press

18-Apr 300 Push Ups

17-Apr Yoga

60min Yoga

17-Apr 300 Push Ups

17-Apr WOD

11min Bike

3 Rounds of -

10x 15kg DB Squat

34/33x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 160kg

5x Prone Leg Curl 55kg

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

Calf Raise 3x10 120kg

16-Apr 300 Push Ups

16-Apr WOD

16min 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:

25 PUs

+ 12/10/8/6

55kg Lat PD

10kg BC

1k Row

13-Apr WOD

23min 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 3x8 102.5kg

M Row 3x6 97.5kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

3 Rounds of -

8x 15kg Cable Tri Ext

8x 15kg Cable curl

8x 50kg Leg Ext

WOD:

3 Rounds of -

8x 12.5kg Tri Cable Ext

8x 50kg Leg Ext 

WOD:

3 Rounds of -

10x 15kg Tri Bar Ext
10x 15kg RC Bar Ext

10x 120kg Calf

500m Row

12-Apr 300 Push Ups

12-Apr Yoga

60min Yoga Class

12-Apr WOD

25min Bike

3 Rounds of -

10x 15kg DB Squat

34/33x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3 Rounds of -

5x Seated  DB Press 20kg

5x BB Upright Row 45kg

10x 15kg DB Squat

WOD:

3 Rounds of -

8x 10kg Lat Raise

8x 10kg BO Lateral Raise

10x 15kg DB Squat

10-Apr Yoga

60min Yoga Class

10-Apr 300 Push Ups

10-Apr WOD

25min Bike

3 Rounds of -

10x 15kg DB Squat

34/33x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 160kg

5x Prone Leg Curl 55kg

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

Calf Raise 3x10 100kg

9-Apr WOD

16min 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 40kg

Hammer Curls 15kg

WOD:

3x10

DB Bench 25kg

BB Curl 20kg

DB Pullover 25kg

WOD:

25 PUs

+ 12/10/8/6

55kg Lat PD

10kg BC

 

500m Row

9-Apr 300 Push Ups

8-Apr 300 Push Ups

6-Apr WOD

11min 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 3x5 102.5kg

M Row 3x5 97.5kg

WOD:

4x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

3 Rounds of -

8x 15kg Cable Tri Ext

8x 15kg Cable curl

8x 55kg Leg Ext

WOD:

3 Rounds of -

8x 12.5kg Tri Cable Ext

8x 55kg Leg Ext

5-Apr Yoga

60min Yoga class.

5-Apr 300 Push Ups

5-Apr WOD

17min Bike

4 Rounds of -

10x 15kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x 10kg PB Squat

10x PUs

WOD:

3 Rounds of -

5x 50kg Abductor

20x PU

WOD:

3 Rounds of -

5x 50kg Abbuctor

20x PU

500m Row

4-Apr 300 Push Ups

4-Apr WOD

26m Bike

3 Rounds of –

10x 15kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4 Rounds of -

8x Seated  DB Press 20kg

8x BB Upright Row 40kg

WOD:

3 Rounds of -

5x Machine Press 50kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 25kg

Lat Raise 10kg

Cable Frontal Raise 7.5kg

500m Row

3-Apr Yoga

Yoga 60min

3-Apr 300 Push Ups

3-Apr WOD

26min Bike

3 Rounds of -

10x 15kg DB Squat

34/33x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

5x Leg Press 150kg

5x Prone Leg Curl 55kg

20x PU

WOD:

5 Rounds of -

5x 70kg Leg Ext

20x PUs

Calf Raise 3x5 150kg

2-Apr 300 Push Ups

1-Apr 300 Push Ups