31-Aug WOD

3 Rounds of -

5x Pull Ups

10x 20kg 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 3x6/6 25kg

HC 3x6/6 25kg

WOD:

3 Rounds of -

6x 25kg Rope PD

6x 25kg Rope BC

6x 50kg Leg Ext

WOD:

3 Rounds of -

6x 17.5kg Tri Cable Ext

6x 50kg Leg Ext

WOD:

3 Rounds of -

10x 27.5kg Bar Tri Ext

10x 27.5kg Bar RC

6x 50kg Leg Ext

Calf finisher 140kg 3x10

29-Aug 330PUs

28-Aug WOD

1k Row

5 Rounds of -
6/6x 14kg KB Single Arm Swing
6x 25kg BB Curl

29-Aug WOD

21min Bike

3 Rounds of -

5x Pull Ups

10x 20kg DB Squat

25x PUs

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 30kg

Lat Raise 10kg

Cable Frontal Raise 10kg

5x2min Bas R Boxing Rounds with 1min rest

28-Aug 300PUs

28-Aug WOD

20min Bike

3 Rounds of -

5x Pull Ups

10x 20kg DB Squat

34x 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 75kg Leg Ext

20x PUs

Core:

3x12x Myo Crunch + 20Sec Squat Rope Whips

Hang Knee Raise 3x12 + 20Sec Squat Rope Whips

Cat Vomit x10/10sec

27-Aug 300PUs

27-Aug WOD

17min Bike

3 Rounds of -

5x Pull Up

10x 20kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 72.5kg

BB Row 45kg

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

WOD:
3 Rounds of -
10x 130kg Calf Raise
35x PUs

3x10/10 Standing Calf Raise

27-Aug WOD

1k Row

5 Rounds of -
10x 20kg KB Swings
20PUs

3x10/10 14kg KB Shoulder Press

23-Aug WOD

3 Rounds of -

10x 20kg 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:

3x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x6/6 25kg

HC 3x6/6 25kg

WOD:

3 Rounds of -

6x 25kg Rope PD

6x 25kg Rope BC

6x 50kg Leg Ext

WOD:

3 Rounds of -

6x 15kg Tri Cable Ext

6x 50kg Leg Ext

WOD:

3 Rounds of -

10x 27.5kg Bar Tri Ext

10x 27.5kg Bar RC

6x 50kg Leg Ext

22-Aug WOD

1k Row

5 Rounds of -

10x 20kg KB Swing

20PUs

3x10/10 14kg KB Shoulder Press

22-Aug 300PUs

22-Aug WOD

16min Bike

3 Rounds of -

5x Pull Ups

10x 20kg DB Squat

25x PUs

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 30kg

Lat Raise 10kg

Cable Frontal Raise 10kg

WOD:

5 Rounds of -

5/5x 25kg Single Leg Ext

25PUs

Calf Raise 3x10 130kg

21-Aug WOD

1k Row

3 Rounds of -
10x 20kg KB Swing
10x 25kg BB Curl

21-Aug 300PUs

21-Aug WOD

13min Bike

4 Rounds of -

10x 20kg 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 55kg

20x PU

WOD:

5 Rounds of -

5x 75kg Leg Ext

20x PUs

Core:

3x12x Myo Crunch + 20Sec Squat Rope Whips

Hang Knee Raise 3x12 + 10Sec Squat Rope Whips

Cat Vomit x10/10sec

Calf finisher....

20-Aug WOD

15min Bike

3 Rounds of -

10x 20kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 72.5kg

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

17-Aug WOD

3 Rounds of -

10x 20kg 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:

3x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x6/6 25kg

HC 3x6/6 25kg

WOD:

3 Rounds of -

6x 25kg Rope PD

6x 25kg Rope BC

6x 50kg Leg Ext

WOD:

3 Rounds of -

6x 15kg Tri Cable Ext

6x 50kg Leg Ext

WOD:

3 Rounds of -

10x 25kg Bar Tri Ext

10x 25kg Bar RC

6x 50kg Leg Ext

2x100PUs

16-Aug WOD

4 Rounds of -

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds -

5/5x 12.5kgs DB Step Up

20PUs

Lateral Bench Jump 5x20

9kg Ball Ground to Shoulder x20

6kg Ball Ground to Shoulder x50

Core:

3x12x Myo Crunch + 20Sec Squat Rope Whips

Hang Knee Raise 3x12 + 10Sec Squat Rope Whips

Cat Vomit x10/10sec

Arm finisher..3x10 15kg DB

15-Aug 300PUs

15-Aug WOD

1k Row

5 rounds of -
6/6 30kg Single Leg Ext
30PUs

3 Rounds of -
5x 60kg Leg Ext
5x 25kg BB Curl

15-Aug WOD

25min Bike

3 Rounds of -

10x 20kg 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 30kg

Lat Raise 10kg

Cable Frontal Raise 10kg

WOD:

6 Rounds of -

10/10 Calf Raise

25PUs

Calf Raise 3x5/5/5 100kg

14-Aug 300PUs

14-Aug WOD

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 160kg

5x Prone Leg Curl 57.5kg

20x PU

WOD:

5 Rounds of -

5x 72.5kg Leg Ext

20x PUs

6x2min Boxing Rounds + 1min Rest (Bas Rutten)

13-Aug WOD

1k Row

5 Rounds of -
20kg KB Swing
20PUs

13-Aug WOD

20min Bike

3 Rounds of -

10x 20kg DB Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 72.5kg

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

Core:

3x12x Myo Crunch + 20Sec Squat Rope Whips

Hang Knee Raise 3x12 + 10Sec Squat Rope Whips

Cat Vomit x10/10sec

10-Aug 300PUs

10-Aug WOD

500m Row

3 Rounds of -
100kg Leg Press
50PUs

10-Aug WOD

3 Rounds of -

10x 20kg 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:

3x10

DB Incline Bench 25kg

DB BO Row 25kg 10/10

BC 3x6/6 25kg

HC 3x6/6 25kg

WOD:

3 Rounds of -

6x 25kg Rope PD

6x 25kg Rope BC

6x 50kg Leg Ext

WOD:

3 Rounds of -

6x 15kg Tri Cable Ext

6x 50kg Leg Ext

WOD:

3 Rounds of -

10x 27.5kg Bar Tri Ext

10x 27.5kg Bar RC

6x 50kg Leg Ext

Core:

3x12x Myo Crunch + 20Sec Squat Rope Whips

Hang Knee Raise 3x12 + 10Sec Squat Rope Whips

Cat Vomit x10/10sec

9-Aug 300PUs

9-Aug WOD

1k Row

3 Rounds -
10x 80kg Leg Press
10x 25kg BB Curl

9-Aug WOD

20min Bike

4 Rounds of -

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

5 Rounds -

5/5x 12.5kgs DB Step Up

20PUs

WOD:

10/10x 25kg Single Leg Ext

25PUs

WOD:

130kg 3x10 Calf Raise

WOD:

3 Rounds of -

10/10x Calf Raise

10x 15kg BC

8-Aug 300PUs

8-Aug WOD

1k Row

6 Rounds of -
10x 16kg KB Swing
25PUs

8-Aug WOD

23min Bike

3 Rounds of -

10x 20kg 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 52.5kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 30kg

Lat Raise 10kg

Cable Frontal Raise 10kg

7-Aug 300PUs

7-Aug

500m Row

3 Rounds of -
10x 100kg Calf Ext
10/10x 14kg KB One Arm Swing

3x10 20kg BB BC

7-Aug WOD

4 Rounds of -

10x 20kg 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 55kg

20x PU

WOD:

5 Rounds of -

5x 72.5kg Leg Ext

20x PUs

Core:

3x12x Myo Crunch + 20Sec Squat Rope Whips

Hang Knee Raise 3x12 + 10Sec Squat Rope Whips

Cat Vomit x10/10sec

WOD:

10x 55kg Lat Pull Down

10x 10kg Front BC

4-Aug 300PUs

4-Aug WOD

6 Rounds of -

5/5 16kg Single Arm KB Swing

50PUs

6 Rounds of -

10 KB Swings

5/5 press

60 16kg KB Single Arm swings alternate each 5

20kg plate swirls 3x10

17.5kg 3x6/6 BC

17.5kg 3x6/6 HC

2-Aug WOD

4 Rounds of -

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

10 Rounds of -

10/10x 2okg Single Leg Ext

20x PUs

WOD:

5 Rounds -

5/5x 16kg KB Swings + KB Press 

1-Aug WOD

3 Rounds of -

10x 20kg 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 55kg

10x 12.5kg BO Lateral Raise

WOD:

3 Rounds 15/12/10

Cable Upright Row 30kg

Lat Raise 10kg

Cable Frontal Raise 10kg

500m Row