30-Nov WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 8x5 (60kg)

Narrow 5x5 (40kg)

Seated Row 5x5 (40kg)

BO DB Row 5x5 (20kg)

BC 5x5 (15kg)

HC 5x5 (15kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Rope Pull down (41kg)

8x Leg Ext 10 Plates

4 Rounds of - 

8/8x 17kg Tri Cable Ext

8x Leg Ext 10 Plates

3 Rounds of 20kg BB 

5x RC

5x BO Row 

5x Curls

5x 100kg Calf Raise

1k Row

27-Nov 300PUs

29-Nov 300PUs

29-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Stretch

5 Rounds of -

5x 185kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 13 Plates

5x 120kg Calf Raise

20x PUs

5 rounds of -

10x Myo Crunch

10x 15kg PB Front Squat

3 rounds of -

10x Knee Raise

10x 15kg PB Front Squat

Cat Vomit 10x10sec

1k Row

28-Nov WOD

21min Bike

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg DB Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 12.5kg

5x BB Upright Row 30kg

4 Rounds of -

5x machine Press 20kg

5x 10kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 12.5kg

Lat Raise 5kg

Cable Frontal Raise 5kg

1k Row

27-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Stretch

5 Rounds of -

5x 180kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 13 Plates

5x HS Curl 6 Plates

20x PUs

2k Row

26-Nov WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 60kg Flat Bench

10x 20kg BO Single Arm Row 

10x 15kg HC

4 Rounds of -

10x 15kg BDs Incline Row

10x 25kg BB Curl

10x 15kg DB Pullover

25 PUs

+ 12/10/8/6

40kg Lat PD

10kg BC

1.5K Row

25-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Deadlifts

5x 30kg-50kg-60kg-70kg-80kg-90kg

3x3 100kg

3 rounds of -

10x 20kg BB Curl

10x 20kg BB BO Row

1k Row

23-Nov WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 5x5 (80kg)

Wide 5x5 (70kg)

Narrow 3x5 (60kg)

Seated Row 5x5 (80kg)

BO DB Row 5x5 (30kg)

BC 3x5 (17.5kg)

HC 3x5 (17.5kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Rope Pull down (41kg)

8x Leg Ext 10 Plates

4 Rounds of - 

8/8x 17kg Tri Cable Ext

8x Leg Ext 10 Plates

3 Rounds of 20kg BB 

5x RC

5x BO Row 

5x Curls

5x 100kg Calf Raise

1k Row

22-Nov 300PUs

22-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Stretch

5 Rounds of -

5x 170kg Leg Press

20x PUs

5 Rounds of -

10x 15kg PB Front Squat

20x PU

5x10 Myo Crunch

5x10 Knee Raise

10x10s Cat Vomit

1k Row

21-Nov 300PUs

21-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band PA

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

5 rounds of -

5x 50kg Deadlift

20x PUs

5 rounds of -

5x Leg Ext 12 plates

20x PUs

5 rounds of -

5x 90kg Calf Ext

5x 20kg Shoulder Press

5 rounds of -

10x 20kg BB Curl

10x 20kg BB BO Row

1k Row

20-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg DB Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

8x Seated  DB Press 15kg

8x BB Upright Row 20kg

4 Rounds of -

5x BB Press 20kg

10x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 29kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

Core

5 Rounds of - 

10x Myo Crunch

10x 16kg KB Goblet Squats

3x10 Knee Raise

Cat Vomit 10x10sec

1k Row

19-Nov WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg DB Squat

35/35/30x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Stretch

5 Rounds of -

5x 165kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 10 Plates

5x HS Curl 6 Plates

20x PU

1k Row

19-Nov 300PUs

18-Nov WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

3 Rounds of - 

10x 60kg Flat Bench

10x 20kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 20kg BDs Incline Row

10x 20kg BB Curl

10x 15kg DB Pullover

25 PUs

+ 12/10/8/6

40kg Lat PD

10kg BC

10 Rounds of - 

5x Leg Extension 10 Plates

5x Calf Raise 80kg

5 Rounds of -

10x 20kg BB Curl

10x 20kg BB Row

16-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band PA

10x 22.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

15-Nov WOD

26min Bike (279/10.5k)

3 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

5 Rounds of - 

5x Leg Press 100kg

10x Bicep Curl 15kg BB

5 Rounds of - 

5x Leg Ext 50kg

10x Bicep Curl 15kg BB

3 Rounds of -

10/10x Calf Raise

10/10x 12.5kg Hammer Curls

13-Nov WOD

40min Bike (417/16k)

3 Rounds of -

10x 10kg Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Leg Press 3x10 (100kg)

Calf Raise  3x10 (100kg)

Leg Ext  3x10 (50kg)

12-Nov WOD

3 Rounds of -

10x Band Dislocates

10x Band PA

10x 20kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

Bench

Power 4x5 (80kg)

Wide 3x5 (70kg)

Narrow 3x5 (60kg)

Seated Row 5x5 (80kg)

BO DB Row 3x5 (30kg)

BC 3x5 (22.5kg)

HC 3x10 (15kg)

3 Rounds of -

8x Rope Pull down (41kg)

8x Rope Pull down (41kg)

8x Leg Ext 8 Plates

11-Nov 300PUs

11-Nov WOD

4 Rounds of -

10x Band Dislocates

10x Band PAs

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

Deadlift 

3x5 - 40kg

3x5 - 60kg

3x5 - 70kg

5 Rounds of - 

5x Leg Ext 12 Plates

5x HS Curl 5 Plates

20x PUs

4 Round of -

300m Row

25 PUs