26-May 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 72.5kg Flat Bench

10x 25kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 35kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

5 rounds of -

5x 12 Plate Leg Ext

20PUs

5 rounds of -

8x 100kg Calf Raise

20PUs

1k Row

24-May WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg Squat

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))

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 (47kg)

8x Rope Pull down (47kg)

8x Leg Ext 9 Plates

4 Rounds of - 

5/5x 17kg Tri Rope PD

8x Leg Ext 9 Plates

5 Rounds of -

5x RC 

5x BO Row

5x BC

(20kg BB)

8x 100kg Calf Raise

22-May WOD

4 Rounds of -

10x Band Dislocates

10x Band PA

10x 25kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

10 rounds of -

5x Deadlift 50kg

20x PUs

5x 25kg BB BC

5x 25kg BB BO Row

2k Row

21-May WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg DB Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 20kg

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 41kg

Lat Raise 10kg

Cable Frontal Raise 17kg

2k Row

3x15 Myo Crunch

3x15 Knee Raise

20-May 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

19-May 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 72.5kg Flat Bench

10x 25kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 35kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

82.5kg Lat PD

10kg BC

5 rounds of -

8x 12 Plate Leg Ext

20PUs

5 rounds of -

8x 100kg Calf Raise

20PUs

1k Row

18-May 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

16-May 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 5x5 (50kg))

Seated machine Row 5x5 (105kg)

BO DB Row 5x5 (32.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4 Rounds of -

6x Rope Pull down (47kg)

6x Rope Pull down (47kg)

6x Leg Ext 12 Plates

4 Rounds of - 

6/6x 17kg x2 

Then 

8/8x 11kg x2 Tri Cable Ext

6x Leg Ext 12 Plates

5 Rounds of -

80kg BW Calf Raise

5x RC 

5x BO Row

5x BC

(20kg BB)

10-May 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 70kg Flat Bench

10x 22.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 35kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

5 rounds of -

8x 10 Plate Leg Ext

20PUs

5 rounds of -

10x 100kg Calf Raise

20PUs

2k Row

9-May WOD

4 Rounds of -

10x Band Dislocates

10x Band PA

10x 22.5kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

10 rounds of -

5x Deadlift 2x50/52.5/55/57.5/60

20x PUs

5x 30kg BB BC

5x 30kg BB BO Row

Shoulder Rehab

2k Row

8-May 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 17.5kg

5x BB Upright Row 40kg

6 Rounds of -

5x Military Press 30kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 7.5kg

Cable Frontal Raise 17kg

2k Row

3x15 Myo Crunch

3x15 Knee Raise

7-May 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

5-May WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 5x5 (75kg)

Wide 5x5 (65kg)

Narrow 5x5 (55kgx3 50kgx2)

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

3 Rounds of -

15/15 BW Calf Raise

5x RC 

5x BO Row

5x BC

(20kg BB)