30-Sept 300PUs

30-Sept WOD

3 Rounds of -

10x 22.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of - 

10x 72.5kg Flat Bench

10x 32.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 30kg DB Pullover

25 PUs

+ 12/10/8/6

70kg Lat PD

10kg BC

5 Rounds of -

5x 120kg Leg Press

20x PUs

5 Rounds of -

5x 90kg Leg Ext

5x 120kg Standing Calf Raise

20x PUs

28-Sept WOD

3 Rounds of -

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 3x5 (95kg)

Wide 3x5 (85kg)

Narrow 3x5 (65kg)

Seated Row 3x5 (100kg)

BO DB Row 3x5 (40kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (35kg)

6x Rope Pull down (35kg)

6x 90kg Leg Ext

4 Rounds of - 

6/6x 24kg Tri Cable Ext

6x 90kg Leg Ext

3 Rounds of 20kg BB 

5x RC

5x BO Row 

5x Drag Curls

27-Sept 300PUs

27-Sept WOD

4 Rounds of -

10x 20kg DB Squat

35/35/30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Leg Press 120kg

25x PU

5 Rounds of -

5x 90kg Single Leg Ext

5x 120kg Calf Raise

20x PUs

20min Stairclimber 157Flights

3x6 17.5kg BCs

26-Sept 300PUs

26-Sept WOD

3 Rounds of -

10x 20kg DB Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

4 Rounds of -

5x Seated  DB Press 27.5kg

5x BB Upright Row 45kg

3 Rounds of -

5x BB Press 50kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 35kg

Lat Raise 10kg

Cable Frontal Raise 17kg

5x5/5 30kg Single Leg Ext 

4 Rounds -

10/10x 12g KB Single Arm Swings

25x PUs

25-Sept 300PUs

25-Sept WOD

4 Rounds of -

10x 22.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Leg Press 140kg

5x Prone Leg Curl 60kg

20x PU

5 Rounds of -

5x 80kg Single Leg Ext

20x PUs

5 Rounds of - 

5x 50kg Lever Deadlift

5x 80kg Calf Raise

8x Dips

10min Stairclimber 87Flights

1k Row

24-Sept 300PUs

24-Sept WOD

1k Row

6 Rounds of -
5+5 12kg KB Right arm swing + shoulder press
5+5 12kg KB Left arm swing + shoulder press Left

24-Sept WOD

10min Bike

3 Rounds of -

5x Pull Ups

10x 20kg Squat

10x 35/35/30 PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of - 

20x Bench Jumps

20x PUs

5 Rounds of - 

10x Myo Ball Crunch

20x PUs

3x10 Hanging Leg Raise

10x10sec Cat Vomit

3x10 12.5kg BC

23-Sept WOD

3 Rounds of -

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of - 

10x 72.5kg Flat Bench

10x 32.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 25kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

65kg Lat PD

10kg BC

5 Rounds of -

5x 30kg Hamstring Curl

5x 80kg Standing Calf Raise

20x PUs

21-Sept WOD

3 Rounds of -

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 3x5 (92.5kg)

Wide 3x5 (82.5kg)

Narrow 3x5 (60kg)

Seated Row 3x5 (90kg)

BO DB Row 3x5 (40kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (35kg)

6x Rope Pull down (35kg)

6x 80kg Leg Ext

4 Rounds of - 

6/6x 17kg Tri Cable Ext

6x 80kg Leg Ext

3 Rounds of 20kg BB 

5x RC

5x BO Row 

5x Drag Curls

20-Sept 300PUs

20-Sept WOD

4 Rounds of -

10x 20kg DB Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

5 Rounds of -

10x 80kg Seated Press

20x PUs

5 Rounds of - 

10x 80kg Leg Ext

10x 80kg Standing Calf Raise

20x PUs

10x5 40kg Lever Deadlift

20min Stairmaster 330c/146 flights

19-Sept 300PUs

19-Sept WOD

3 Rounds of -

10x 20kg DB Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

3 Rounds of -

5x Seated  DB Press 27.5kg

5x BB Upright Row 45kg

4 Rounds of -

5x BB Press 47.5kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 35kg

Lat Raise 10kg

Cable Frontal Raise 17kg

5 Rounds -

10/10x 12g KB Single Arm Swings

30x PUs

1k Row

300m Row

25PUs

300m Row

25PUs

300m Row

25PUs

18-Sept 300PUs

18-Sept WOD

25min Bike

3 Rounds of -

5x Pull Ups

10x 20kg DB Squat

35/35/30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Leg Press 120kg

5x Prone Leg Curl 50kg

20x PU

5 Rounds of -

5/5x 30kg Single Leg Ext

20x PUs

3x10 15kg DB BC

5x10/10 Calf Raise

17-Sept WOD

25min Bike

4 Rounds of -

5x Pull Ups

10x 22.5kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Boxing - 

4x3min Rounds + 1min Rest

16-Sept WOD

3 Rounds of -

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of - 

10x 70kg Flat Bench

10x 30kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 25kg BB Curl

10x 27.5kg DB Pullover

5 Rounds of -

10x 60kg leg Ext

10x 110kg Standing Calf Raise

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

3 Rounds of -

10x Dips

20x 20kg CB Curls

14-Sept WOD

3 Rounds of -

10x 20kg Squat

20x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 3x5 (90kg)

Wide 3x5 (80kg)

Narrow 3x5 (60kg)

Seated Row 3x5 (90kg)

BO DB Row 3x5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

8x Rope Pull down (35kg)

8x Rope Pull down (35kg)

8x 60kg Leg Ext

4 Rounds of - 

5/5x 22kg Tri Cable Ext

8x 60kg Leg Ext

3 Rounds of -

5x 110kg Standing Calf Raise

10x Dips

3 Rounds of 20kg BB 

5x RC 

5x Drag Curls

13-Sept 300PUs

13-Sept WOD

30min Bike

4 Rounds of -

5x Pull Ups

10x 22.5kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds -

5/5x 12.5kgs DB Step Up

20PUs

5 Rounds -

10x 10kg Power Bag Front Squat

20PUs

5x 20 Bench Jumps

3x10 12.5kg DB HC

12-Sept 300PUs

12-Sept WOD

1k Row

10 Rounds of -
5/5x 12kg KB Single Arm Swing
30 PUs

12-Sept WOD

3 Rounds of -

10x 20kg DB Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

4 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 45kg

3 Rounds of -

5x BB Press 40kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 35kg

Lat Raise 10kg

Cable Frontal Raise 17kg

6 Rounds -

10x 55kg Leg Ext

10x 80kg Standing Calf Raise

1k Row

11-Sept 300PUs

11-Sept WOD

15min Bike

3 Rounds of -

5x Pull Ups

10x 20kg DB Squat

35/35/30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Leg Press 150kg

5x Prone Leg Curl 55kg

20x PU

5 Rounds of -

5x 75kg Leg Ext

20x PUs

Core: 

3x12 Myo Crunch + 20sec Squat Rope Whip

3x12 Hanging Knees up+ 20sec Squat Rope Whip

10x10s Cat Comit

3x10 15kg DB BC

10-Sept 300PUs

10-Sept WOD

1k Row

5 Rounds of -
10x 16kg Swings
25PUs

10-Sept WOD

3 Rounds of -

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

4 Rounds of - 

10x 70kg Flat Bench

10x 30kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 25kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

50kg Lat PD

10kg BC

5 Rounds of -

8x 50kg leg Ext

8x 80kg Standing Calf Raise

9-Sept WOD

4 Rounds of -

10x 20kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

Bench

Power 3x5 80kg

Wide 3x5 70kg

Narrow 3x5 50kg

8x10 40kg Leg Ext

5 Rounds of -

10x Dips

10x Calf Raise

4x8 80kg Seated Row

1k Row

7-Sept WOD

3 Rounds of -

10x 20kg Squat

20x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 3x5 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (50kg)

Seated Row 3x5 (80kg)

BO DB Row 3x5/5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

5x Rope Pull down (25kg)

5x Rope Pull down (25kg)

10x 30kg Leg Ext

4 Rounds of - 

5/5x Tri Cable Ext

10x 30kg Leg Ext

3 Rounds of 20kg BB 

5x RC 

5x Drag Curls

5x BO Row

6-Sept WOD

18min Bike

3 Rounds of -

5x Pull Ups

10x 22.5kg Squat

35x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds -

5/5x 12.5kgs DB Step Up

20PUs

5 Rounds -

5/5x Split Bench Lunge

20PUs

3 Rounds of - 

5/5/5x 120kg Calf Raise

5/5x 15kg DB Side Curl

3 Rounds of -

5/5x 20kg KB Single Arm Swing

5/5x 20kg KB Single Arm Press

6-Sept 300PUs

5-Sept 300PUs

5-Sept WOD

1k Row

8 Rounds of -
5/5x Single Leg Ext 25kg
25PUs

5-Sept WOD

18min Bike

3 Rounds of -

5x Pull Ups

10x 20kg DB Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

3 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 45kg

3 Rounds of -

5x Machine Press 57.5kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 30kg

Lat Raise 10kg

Cable Frontal Raise 10kg

3x12 Myo Crunch

3x12 Hanging Knees up

10x10s Cat Comit