29-Apr WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Shoulder band work

Stretch

5 Rounds of -

5x 200kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

2K Row

28-Apr 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 65kg Flat Bench

10x 22.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 25kg BDs Incline Row

10x 30kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

70kg Lat PD

10kg BC

5 rounds of -

5x 80kg calf raise

20PUs

5 rounds of -

10x 80kg Calf Raise

20PUs

1k Row

25-Apr 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 -

6x Seated  DB Press 15kg

6x BB Upright Row 35kg

8 Rounds of -

8x Military Press 20kg

8x 12.5kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 35kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

1.25k Row

24-Apr WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Shoulder band work

Stretch

5 Rounds of -

5x 200kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

2K Row

23-Apr 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

3 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

4x5/5 17.5kg BC

4x6/6 17.5kg HC

Shoulder mobility - BO Swirls

Stretch 

23-Apr 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 -

8x 80kg calf raise

20PUs

5 rounds of -

8x Leg Ext 8 plates

20PUs

22-Apr Walk

9k walk

14-Apr 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 65kg 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

65kg Lat PD

10kg BC

5 rounds of -

8x 80kg calf raise

20PUs

5 rounds of -

8x Leg Ext 8 plates

20PUs

12-Apr WOD

30min Bike

4 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

8 Rounds of -

5x 80kg Leg Press

20x PUs

4 Rounds of -

8x 80kg Calf Raise

10x PUs

2k Row

11-Apr 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 (72.5kg)

Wide 5x5 (62.5kg)

Narrow 5x5 (52.5kg)

Seated machine Row 5x5 (105kg)

BO DB Row 5x5 (32.5kg)

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

10-Apr WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg DB Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch
HFS

Stretch

5 Rounds of -

5x 185x3, 200kg x2 Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

5x10 Myo Crunch

5x10 Knee Raise

2K Row

9-Apr 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 -

10x Seated  DB Press 12.5kg

10x BB Upright Row 30kg

5 Rounds of -

10x Military Press 20kg

10x 10kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 35kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

2k Row

8-Apr 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

7-Apr 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 62.5kg 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 -

8x 80kg calf raise

20PUs

5 rounds of -

8x Leg Ext 8 plates

20PUs

6-Apr WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 22.5kg 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