31-Dec WOD

1.5k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x 140kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 7 Plates

20x PUs

3x15 20kg BB Curl

30-Dec WOD

1k Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Squats

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

Bench

Power 5x5 (80kg)

Wide 5x5 (70kg)

Narrow 5x5 (50kg))

Row 5x5 (120kg)

BO DB Row 5x5 (35kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 10 Plates

4 Rounds of - 

6/6x 17kg Tri Rope PD

6x Leg Ext 10 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

10x Calf Raise

30-Dec Walk

8k

29-Dec Walk

3k

27-Dec Walk

4.31k

29-Dec WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x 120kg Leg Press

20x PUs

Shoulder Mobility band work

5 Rounds of -

5x Leg Ext 12 Plates

5x HS Curl 6 Plates

20x PUs

18-Dec WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

6 Rounds of -

5x Military Press 40kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 47kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

17-Dec WOD

3k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x 120kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 10 Plates

5x HS Curl 5 Plates

20x PUs

5-Dec WOD

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 62.5kg Flat Bench

10x 25kg 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

80kg Lat PD

10kg BC

2min Assault Bike

1k Row

4-Dec WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x Leg Press 40kg

20x PUs

5 Rounds of -

5x Calf Raise

20x PUs

1K Row

3-Dec WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 17.5kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

6 Rounds of -

5x Military Press 42.5kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 47kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

1k Row

2-Dec WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg PB Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

2k Row

1-Dec WOD

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

Bench

Power 5x5 (82.5kg)

Wide 5x5 (72.5kg)

Narrow 5x5 (60kg))

Row 5x5 (120kg)

BO DB Row 5x5 (35kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 6 Plates

4 Rounds of - 

6/6x 11kg Tri Rope PD

6x Leg Ext 6 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

10x Calf Raise

1k Row

29-Nov WOD

2 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 17.5kg Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 62.5kg Flat Bench

10x 25kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 27.5kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

2min Assault Bike

1k Row

27-Nov WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg PB Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

2k Row

28-Nov WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg PB Squat

25x  PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10 Rounds of -

5x 10kg PB Squat

20x PUs

2k Row

25-Nov Football

4.85k

27-Nov Walk

4.77k

28-Nov Football

5.77k

25-Nov WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x Leg Ext 8 Plates

5x HS Curl 4 Plates

20x PUs

5 Rounds of -

5x 80kg Leg Press

20x PUs

BC 3x5 (25kg)

HC 3x5 (25kg)

3 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 6 Plates

3x10 Tri Ext 59kg

26-Nov WOD

2k Row

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 15kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

6 Rounds of -

5x Military Press 42.5kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 47kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

1k Row