31-May 300 Push Ups

31-May WOD

31min Bike

3 Rounds of -

10x 20kg Squat

50x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3x10 60kg Abductor

3x10 PU

3x10 60kg Abbuctor

3x10 PU

WOD:

5 Rounds -

10x Leg Ext 40kg

20x PU

1k Row

30-May 300 Push Ups

30-May WOD

20min Bike

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

WOD:

3 Rounds of -

5x Machine Press 57.5kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 27.5kg

Lat Raise 10kg

Cable Frontal Raise 7.5kg

1k Row

29-May WOD

22min Bike

3 Rounds of -

10x 17.5kg DB Squat

35x 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

10x PUs

1k Row

Arm finisher....

28-May 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 25kg

DB Pullover 25kg

WOD:

25 PUs

+ 12/10/8/6

55kg Lat PD

10kg BC

1k Row

Calf extensions 100kg 3x 5/5/5

27-May 300 Push Ups

25-May WOD

5min 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 3x6 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 -

6x 17.5kg Tri Cable Ext

10x 40kg Leg Ext

WOD:

3 Rounds of -

10x 22.5kg Bar Tri Ext

10x 22.5kg Bar RC

10x 40kg Leg Ext

24-May 300 Push Ups

24-May WOD

31min Bike

4 Rounds of -

10x 15kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3x10 55kg Abductor

3x20 PU

3x10 55kg Abbuctor

2x20 PU

WOD:

5 Rounds - 

10x Leg Ext 40kg 

20x PU

1k Row

23-May WOD

18min Bike

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 -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

WOD:

3 Rounds of -

5x Machine Press 55kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 27.5kg

Lat Raise 10kg

Cable Frontal Raise 7.5kg

1k Row

23-May 300 Push Ups

22-May WOD

17min Bike

3 Rounds of -

10x 15kg DB Squat

50x 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

10x PUs

Calf Raise 3x5/5/5 120kg

BC 3x10 15kg

1k Row

21-May WOD

19min 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

18-May WOD

5min 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 3x6 102.5kg

M Row 3x6 97.5kg

WOD:

3x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

5 Rounds of -

8x 17.5kg Cable Tri Ext

8x 17.5kg Cable curl

8x 40kg Leg Ext

WOD:

3 Rounds of -

8x 17.5kg Tri Cable Ext

17-May 300 Push Ups

17-May WOD

22min Bike

3 Rounds of -

10x 15kg Squat

50x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

10x 40kg Leg Ext

10x 20kg Shoulder Press

20x PUs

Calf Raise 5x5/5/5 120kg + 10 PUs

1k Row

16-May WOD

35min Bike

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 -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

5x 70kg Leg Ext

WOD:

3 Rounds of -

5x Machine Press 55kg

10x 12.5kg BO Lateral Raise

5x 60kg Leg Ext

15-May WOD

17min 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 Leg Press 160kg

5x Prone Leg Curl 55kg

20x PU

14-May 300 Push Ups

14-May WOD

22min 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

500m Row

11-May WOD

10min 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 3x6 102.5kg

M Row 3x6 97.5kg

WOD:

3x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

3 Rounds of -

8x 17.5kg Cable Tri Ext

8x 17.5kg Cable curl

8x 45kg Leg Ext

WOD:

3 Rounds of -

8x 12.5kg Tri Cable Ext

8x 45kg Leg Ext

3 rounds of

15x Tri-Push Down

15x Reverse Curl

8x 45kg Leg Ext

10-May 300 Push Ups

10-May WOD

35min Bike

4 Rounds of -

10x 15kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5x10 55kg Abductor

3x 40x PU

3x10 55kg Abbuctor

2x 40 PU

Calf Raise 3x5/5/5 120kg

1k Row

9-May 300 Push Ups

9-May WOD

25min Bike

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 -

6x Seated  DB Press 22.5kg

6x BB Upright Row 45kg

WOD:

3 Rounds of -

5x Machine Press 52.5kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 25kg

Lat Raise 10kg

Cable Frontal Raise 7.5kg

1k Row

8-May 300 Push Ups

8-May WOD

17min Bike

3 Rounds of -

10x 15kg DB Squat

35x 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 3x5/5/5 120kg 

1k Row

4-May WOD

20min 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 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

3-May 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

2-May WOD

25min Bike

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 -

6x Seated  DB Press 22.5kg

6x 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

1k Row

1-May 300 Push Ups

1-May WOD

23min 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

1k Row