30-Dec WOD

4 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 70kg Flat Bench

10x 25kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 22.5kg BDs Incline Row

10x 35kg BB Curl

10x 22.5kg DB Pullover

25 PUs

+ 12/10/8/6

70kg Lat PD

10kg BC

5 round of -

5x Leg Ext 10 plates

5x Calf Raise 100kg

20x PUs

1k Row

3x2min Boxing heavy bag 

28-Dec 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

Bench

Power 5x5 (80kg)

Wide 5x5 (60kg)

Narrow 5x5 (60kg)

Seated Row 5x5 (100kg)

BO DB Row 5x5 (32.5kg)

BC 3x5 (20kg)

HC 3x5 (20kg)

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 

8x RC

8x BO Row

8x Curls

8x 80kg Calf Raise

27-Dec 300PUs

27-Dec 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 14 Plates

5x HS Curl 7 Plates

20x PUs

2K Row

26-Dec WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg DB Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 17.5kgkg

5x BB Upright Row 40kg

5 Rounds of -

5x Military Press 30kg

5x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 29kg

Lat Raise 10kg

Cable Frontal Raise 11kg

2k Row

23-Dec 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 - 

8x 70kg Flat Bench

8x 25kg BO Single Arm Row 

8x 15kg HC

4 Rounds of -

10x 17.kg BDs Incline Row

10x 30kg BB Curl

10x 17.5kg DB Pullover

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

5 round of -

8x Leg Ext 10 plates

8x Calf Raise 80kg

20x PUs

21-Dec 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 Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

5 Rounds of -

8x 120kg Leg Press

8x 100kg Calf Raise

20x PUs

3 rounds of -

10x Myo Crunch

10x 15kg PB Front Squat

3 rounds of - 

10x Knee Raise

10x 15kg PB Front Squat

10x10sec Cat Vomit

2k Row

20-Dec 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

Bench

Power 3x5 (80kg)

Wide 3x5 (60kg)

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 25kg BB 

5x RC

5x Curls

1k Row

19-Dec 300PUs

19-Dec WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

33x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

10 rounds of -

5x 30kg-50kg-60kg(x8) Deadlifts

5x 25kg BB Curl

5x 25kg BB BO Row

10x PUs

5 rounds of -

8x Leg Ext 10 Plates

8x 80kg Calf Raise

10x PUs

2k Row

18-Dec 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 -

5x Seated  DB Press 17.5kg

5x BB Upright Row 40kg

5 Rounds of -

5x Military Press 25kg

5x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 29kg

Lat Raise 10kg

Cable Frontal Raise 11kg

2k Row

17-Dec 300PUs

17-Dec 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 14 Plates

5x HS Curl 7 Plates

20x PUs

3 rounds of -

10x Myo Crunch

10x 15kg PB Front Squat

3 rounds of - 

10x Knee Raise

10x 15kg PB Front Squat

10x10sec Cat Vomit

2k Row

16-Dec WOD

4 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

13-Dec 300PUs

13-Dec WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

10 rounds of -

5x 30kg-50kg-70kg(x8) Deadlifts

5x 25kg BB Curl

5x 25kg BB BO Row

10x PUs

5 rounds of -

5x Leg Ext 10 Plates

5x 120kg Calf Raise

10x PUs

2k Row

12-Dec 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 -

5x Seated  DB Press 12.5kg

5x BB Upright Row 30kg

4 Rounds of -

5x Military Press 20kg

5x 10kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 12.5kg

Lat Raise 5kg

Cable Frontal Raise 5kg

2k Row