29-Jun WOD

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:

3 Rounds of -

8x 25kg Rope PD

8x 25kg Rope BC

8x 40kg Leg Ext

WOD:

3 Rounds of -

6x 12.5kg Tri Cable Ext

8x 40kg Leg Ext

WOD:

3 Rounds of -

10x 25kg Bar Tri Ext

10x 25kg Bar RC

10/10x DB Calf Raise

28-Jun 300PUs

28-Jun WOD

1k Row

10 Rounds of -
10,9,8...3,2,& 10 
40kg Leg Ext
25kg BB Curl

28-Jun WOD

10min Bike

3 Rounds of -

10x 17.5kg Squat

50x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of - 

8x 15kg PB Front Squat & OH Press

WOD:

5 Rounds -

5/5x 12.5kgs Step Up

40x PU

WOD: 

3 Rounds of - 

10x 12.5kg BC

10/10x Calf Raise

500m Row

Core:

Myo Crunch 3x10

Hang Knee Raise 3x8

Cat Vomit x10/10sec

27-Jun 300PUs

27-Jun WOD

22min Bike

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

WOD:

4 Rounds of -

5x Machine Press 52.5kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 27.5kg

Lat Raise 10kg

Cable Frontal Raise 10kg

WOD:
3 Rounds of -
5/5/5 Calf Raise 110kg
50 PUs

26-Jun 300PUs

26-Jun WOD

1k Row

3 Rounds of -

8x Abductor 65kg

8x 25kg BC

8x 25kg BO Row

3 Rounds of -

8x Adductor 65kg

8x 25kg BC

8x 25kg BO Row

26-Jun WOD

16min 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 72.5kg Leg Ext

20x PUs

25-Jun 300PUs

25-Jun 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:

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

60kg Lat PD

10kg BC

1k Row

3 Rounds of -

5/5/5  Calf Raise 100kg

35x PUs

23-Jun 300PUs

23-Jun WOD

Backgarden WOD....

WOD:
50PUs, 40PUs, 30PUs, 20PUs, 10PUs
+
10 Alternating 16kg KB Squat Clean Press

WOD:
3 Rounds of -
50PUs
15x 16kg KB Swings

WOD:
5 Rounds of -
10x Squats
5/5 16kg Press

22-Jun 300PUs

22-Jun WOD

1k Row

3 Rounds of -
8x Abductor 65kg
30x PUs

3 Rounds of -
8x Adductor 65kg
30x PUs

22-Jun WOD

3 Rounds of -

10x 7.5kg PB 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:

3x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x5/5 25kg

HC 3x5/5 25kg

WOD:

3 Rounds of -

8x 20kg Rope PD

8x 20kg Rope BC

8x 40kg Leg Ext

WOD:

3 Rounds of -

6x 12.5kg Tri Cable Ext

8x 40kg Leg Ext

WOD:

3 Rounds of -

10x 22.5kg Bar Tri Ext

10x 22.5kg Bar RC

10/10x 17.5kg DB Calf Raise

21-Jun WOD

1k Row

10 Rounds of -
10,9,8...3,2,& 10 
80kg Leg Press
25kg BB Curl

21-Jun 300PUs

21-Jun WOD

16min Bike

4 Rounds of -

10x 17.5kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of - 

10x 10kg PB Front Squat & OH Press

10x PUs

WOD:

5 Rounds -

5/5x 12.5kgs Step Up

20x PU

WOD:

5 Rounds -

10x Leg Ext 40kg

10x PU

Arm Finisher.... 3x10 12.5kg BC

20-Jun 300PUs

20-Jun 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:

4 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 35kg

WOD:

3 Rounds of -

5x Machine Press 52.5kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 27.5kg

Lat Raise 10kg

Cable Frontal Raise 10kg

1k Row

19-Jun 300PUs

19-Jun WOD

1k Row

3 Rounds of -
10x Abductor 60kg
5x 25kg BB Curl

3 Rounds of -
10x Adductor 60kg
5x 25kg BB Curl

19-Jun WOD

20min Bike

3 Rounds of -

10x 17.5kg DB Squat

34x 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

WOD:

3 Rounds of - 

10/10x Calf Raise

10x 12.5kg BCs

18-Jun 300PUs

18-Jun WOD

1k Row

WOD:

3 Rounds of - 

5/5/5 100kg Calf Raise

25x PUs

18-Jun WOD

16min Bike

3 Rounds of -

10x 17.5kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 70kg

BB Row 35kg

Hammer Curls 15kg

WOD:

3x10

DB Bench 25kg

BB Curl 25kg

DB Pullover 25kg

WOD:

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

500m Row

17-Jun 300PUs

15-Jun 300PUs

15-Jun WOD

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 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 Rope PD

8x 17.5kg Rope BC

10x 40kg Leg Ext

WOD:

3 Rounds of -

5x 12.5kg Tri Cable Ext

10x 40kg Leg Ext

WOD:

3 Rounds of -

10x 22.5kg Bar Tri Ext

10x 22.5kg Bar RC

10/10x Calf Raise 

14-Jun 300PUs

14-Jun WOD

16min Bike

4 Rounds of -

10x 17.5kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

10x 10kg PB Front Squat

10x PUs

WOD:

5 Rounds -

10x Leg Ext 30kg

20x PU

1k Row

Arm/Calf Finisher... 3x10 15kg HC & Calf Ext

13-Jun 300PUs

13-Jun WOD

1k Row

10 Rounds of -
10,9,8...2,1 80kg Leg Press
20PUs

13-Jun WOD

12min 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 35kg

WOD:

3 Rounds of -

5x Machine Press 50kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 27.5kg

Lat Raise 10kg

Cable Frontal Raise 10kg

12-Jun 300PUs

12-Jun WOD

1k Row

3 Rounds of -
10x Abductor 60kg
10x Lat PD 50kg

3 Rounds of -
10x Adductor 60kg
10x Lat PD 40kg

12-Jun Yoga

60min Yoga Class

12-Jun WOD

11min Bike

3 Rounds of -

10x 10kg DB Squat

34x 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

WOD:

3 Rounds of - 

5/5/5 100kg Calf Raise

10x 12.5kg BCs

9-Jun 300PUs

9-Jun WOD

5 Rounds of -

10x 15kg DB Squat

30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds of -

10x Shoulder Press 20kg

10x Leg Ext 40kg

1K Row

8-Jun 300PUs

8-Jun WOD

1k Row

5 Rounds of -
10x100kg Leg Press
30PUs

8-Jun WOD

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 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

6-Jun 300 Push Ups

6-Jun WOD

1k Row

5 Rounds of -
10x100kg Leg Press
30PUs

6-Jun 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:

3 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 35kg

WOD:

3 Rounds of -

5x Machine Press 50kg

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

5-Jun 300 Push Ups

5-Jun WOD

1k Row

5 Rounds of -
10x100kg Leg Press
30PUs

5-Jun WOD

20min Bike

3 Rounds of -

10x 10kg DB Squat

50x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

3 Rounds of -

5x Leg Press 100kg

5x Prone Leg Curl 25kg

30x PU

WOD:

5 Rounds of -

5x 40kg Leg Ext

10x PUs

1k Row

Calf extensions 100kg 3x 5/5/5 & Arm Finisher.....

4-Jun 300 Push Ups