31-Mar 300PUs

31-Mar WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 22.5 DB Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 60kg Flat Bench

10x 22.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 22.5kg BDs Incline Row

10x 30kg BB Curl

10x 22.5kg DB Pullover

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

5 rounds of -

5x leg ext 10 plates

5x 100kg calf raise

20PUs

5 rounds of -

5x 120kg Leg Press

20PUs

29-Mar WOD

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 -

10x Myo Crunch

20x PUs

5 Rounds of -

10x knee Raise

20x PUs

2k Row

3 Rounds of -

10x BC 10kg 

10x Tri Push down

28-Mar WOD

3 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 (70kg)

Wide 5x5 (60kg)

Narrow 5x5 (50kg)

Seated machine Row 5x5 (100kg)

BO DB Row 5x5 (30kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Rope Pull down (41kg)

8x Leg Ext 8 Plates

4 Rounds of - 

6/6x 11kg Tri Cable Ext

8x Leg Ext 8 Plates

27-Mar WOD

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

10 rounds of -

5x 50kg Deadlifts
5x 20kg BB BC

5x 20kg BB BO Row

20x PUs

Core: 

5x10x Myo Crunch

10x10sec Cat Vomit

26-Mar 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 15kgkg

5x BB Upright Row 30kg

8 Rounds of -

8x Military Press 20kg

8x 10kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 35kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

1k Row

25-Mar 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 15 Plates

5x HS Curl 8 Plates

20x PUs

1K Row

24-Mar WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 20kg DB Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 60kg Flat Bench

10x 22.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 22.5kg BDs Incline Row

10x 30kg BB Curl

10x 22.5kg DB Pullover

25 PUs

+ 12/10/8/6

60kg Lat PD

10kg BC

5 rounds of -

5x leg ext 10 plates

5x 80kg calf raise

20PUs

5 rounds of -

10x MYO Cruch 

20PUs

1k Row

22-Mar WOD

3 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 (70kg)

Wide 5x5 (60kg)

Narrow 5x5 (50kg)

Seated machine Row 5x5 (100kg)

BO DB Row 5x5 (30kg)

BC 3x5 (20kg)

HC 3x5 (20kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Rope Pull down (41kg)

8x Leg Ext 8 Plates

4 Rounds of - 

6/6x 11kg Tri Cable Ext

8x Leg Ext 8 Plates

21-Mar Cardio

20min bike

10min stairclimber 

Was at the physio the day before, so just avoided a few things and had a call at 9am too. 

20-Mar WOD

5 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg DB Squat

20x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Stretch

8 Rounds of -

5x Leg Ext 10 Plates

5x HS Curl 6 Plates

25x PUs

1K Row

15-Mar 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

6 Rounds of -

8x 120kg Leg Press

20x PUs

8 Rounds of -

8x 80kg Calf Raise

10x PUs

2K Row

3x10 BC 12.5kg DBs

5x10 Seated Tri Ext 59kg

14-Mar WOD

3 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 (70kg)

Wide 5x5 (60kg)

Narrow 5x5 (50kg)

Seated machine Row 5x5 (100kg)

BO DB Row 5x5 (30kg)

BC 3x5 (20kg)

HC 3x5 (20kg)

4 Rounds of -

8x Rope Pull down (41kg)

8x Rope Pull down (41kg)

8x Leg Ext 8 Plates

4 Rounds of - 

8/8x 11kg Tri Cable Ext

8x Leg Ext 8 Plates

5 Rounds of 20kg BB 

5x RC

5x BO Row

5x Curls

5x 110kg Calf Raise

13-Mar WOD

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

10 rounds of -

5x 50kg Deadlifts
5x 20kg BB BC

5x 20kg BB BO Row

20x PUs

Core: 

5x10x Myo Crunch

10x10sec Cat Vomit

12-Mar 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 17.5kgkg

5x BB Upright Row 40kg

8 Rounds of -

8x Military Press 20kg

8x 10kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 35kg

Lat Raise 7.5kg

Cable Frontal Raise 17kg

1k Row

11-Mar 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 15 Plates

5x HS Curl 8 Plates

20x PUs

1K Row