31-Oct 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

4 Rounds of -

5x BB Press 50kg

10x 12.5kg BO Lateral Raise

5x5 160kg Leg Press

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 10kg

Cable Frontal Raise 17kg

6 Rounds of - 

5x Leg Ext 10 Plates

5x HS Curl 5 Plates

1k Row

Core - 

5x10 Myo Crunch

3x10 Leg Raise

28-Oct 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 70kg Flat Bench

10x 27.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 305kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

5 Rounds of -

5x 12 Plate Leg Ext

5x 120kg Calf Ext

20x PUs

26-Oct WOD

3 Rounds of -

10x 22.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 3x5 (97.5kg)

Wide 3x5 (87.5kg)

Narrow 3x5 (65kg)

Seated Row 3x5 (125kg)

BO DB Row 3x5 (40kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (41kg)

6x Rope Pull down (41kg)

6x Leg Ext 8 Plates

4 Rounds of - 

6/6x 29kg Tri Cable Ext

6x Leg Ext 8 Plates

3 Rounds of 22.5kg BB 

5x RC

5x BO Row 

5x Drag Curls

5/5/5x 120kg Calf Raise

25-Oct 300PUs

25-Oct WOD

4 Rounds of -

10x 22.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

6 Rounds of -

5x Pull Ups

10x 15kg BB Thrusters

10 Rounds of -

5/5x Single Arm 16kg KB Swing

20x PUs

Core:

5x10 Myo Ball Crunch

3x10 Hang Leg Raise

10x10sec Cat Vomit

1k Row

24-Oct 300PUs

24-Oct WOD

4 Rounds of -

10x 22.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

8 Rounds of -

8x Leg Ext 10 Plates

20x PU

3 Rounds of -

10x 80kg Leg Press

15x PUs

5x5 60kg Level Deadlift

20min Stairmaster

23-Oct 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 47.5kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 10kg

Cable Frontal Raise 17kg

5 Rounds of - 

10x 14kg KB Swings

20x PUs

22-Oct 300PUs

22-Oct WOD

4 Rounds of -

10x 20kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 160kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 13 Plates

20x PU

3 Rounds of -

5x Leg Curl 6 Plates

5x 80kg Standing Calf

10x Dips

10min Stairmaster

5min Row

21-Oct 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 27.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 30kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

5 Rounds of -

5x 12 Plate Leg Ext

5x 120kg Calf Ext

20x PUs

19-Oct WOD

3 Rounds of -

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 3x5/4/4 (100kg)

Wide 3x5 (85kg)

Narrow 3x5 (62.5kg)

Seated Row 3x5 (120kg)

BO DB Row 3x5 (40kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (41kg)

6x Rope Pull down (41kg)

6x Leg Ext 10 Plates

4 Rounds of - 

6/6x 29kg Tri Cable Ext

5x 120kg Calf Raise

3 Rounds of 22.5kg BB 

5x RC

5x BO Row 

5x Drag Curls

18-Oct 300PUs

18-Oct WOD

3 Rounds of -

10x 22.5kg DB Squat

35/35/30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 155kg Leg Press

20x PUs

5 Rounds of -

5x Leg Press 12 Plates

20x PU

3 Rounds of -

10x Standing Squat Machine

10x Dips

10min Stairmaster (126 flights)

16-Oct WOD

3 Rounds of -

10x 22.5kg 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

4 Rounds of -

5x BB Press 47.5kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 10kg

Cable Frontal Raise 17kg

5 Rounds of - 

5/5x 12kg Single Arm KB Swings

20x PUs

Core - 

3x12 Myo Ball Crunch

3x12 Hangind Knee Raise

10x10sec Cat Vomit

15-Oct 300PUs

15-OCT WOD

4 Rounds of -

10x 20kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 155kg Leg Press

5x Prone Leg Curl 6 Plates

20x PUs

5 Rounds of -

5x Leg Press 11 Plates

5x 120kg Calf Raise

20x PU

15min Stairmaster (126 flights)

1k Row

14-Oct 300PUs

14-Oct 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 30kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 25kg BB Curl

10x 30kg DB Pullover

25 PUs

+ 12/10/8/6

75kg Lat PD

10kg BC

5 Rounds of -

5x 10 Plate Leg Ext

5x 120kg Calf Ext

20x PUs

5 Rounds of -

5x 60kg Lever Deadlift

20x PUs

12-Oct WOD

3 Rounds of -

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 3x5/5/7 (95kg)

Wide 3x5 (85kg)

Narrow 3x5 (65kg)

Seated Row 3x5 (110kg)

BO DB Row 3x5 (40kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (41kg)

6x Rope Pull down (41kg)

10x Leg Ext 9 Plates

4 Rounds of - 

6/6x 29kg Tri Cable Ext

10x 80kg Calf Raise

3 Rounds of 20kg BB 

5x RC

5x BO Row 

5x Drag Curls

50kg Lever Deadlifts

10-Oct WOD

3 Rounds of -

10x 22.5kg 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

4 Rounds of -

5x BB Press 47.5kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 10kg

Cable Frontal Raise 17kg

9-Oct 300PUs

9-Oct 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 100kg Single Leg Ext

20x PUs

5 Rounds of -

5x Leg Press 150kg

5x Prone Leg Curl 6

20x PU

8-Oct 300PUs

8-Oct 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 27.5kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

70kg Lat PD

10kg BC

10 Rounds of -

5x 10 Plate Leg Ext

5x 120kg Calf Ext

20x PUs

5-Oct 300PUs

4-Oct 300PUs

4-Oct 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 (97.5kg)

Wide 3x5 (85kg)

Narrow 3x5 (65kg)

Seated Row 3x5 (105kg)

BO DB Row 3x5 (40kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (41kg)

6x Rope Pull down (41kg)

6x 80kg Leg Ext

4 Rounds of - 

6/6x 29kg Tri Cable Ext

6x 80kg Leg Ext

3 Rounds of 20kg BB 

5x RC

5x BO Row 

5x Drag Curls

3-Oct 300PUs

3-Oct WOD

4 Rounds of -

10x 20kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 100kg Single Leg Ext

5x Prone Leg Curl 50kg

20x PUs

5 Rounds of -

5x Leg Press 150kg

20x PU

5 Rounds of - 

5x 120kg Calf Raise

8x Dips

10min Stairclimber 87Flights

2-Oct WOD

3 Rounds of -

10x 22.5kg 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

4 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

5 Rounds -

10x 14g KB Single Arm Swings

20x PUs

1K Row

1-Oct 300PUs

1-Oct WOD

3 Rounds of -

10x 22.5kg DB Squat

35/35/30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Leg Press 140kg

20x PU

5 Rounds of -

5x 100kg Single Leg Ext

5x Prone Leg Curl 50kg

20x PUs

5 Rounds of - 

5x 50kg Lever Deadlift

8x Dips

20min Stairclimber 157Flights