30-Jun WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 25 DB Squat

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 25kg BDs Incline Row

10x 30kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

1k Row

29-Jun WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg Squat

25x Scap

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

8x 110kg Leg Press

20x PUs

5 Rounds of -

8x 80kg Calf Raise

20x PUs

5x8 Leg Ext 10 Plates

2k Row

3x10s 12.5kg DC

3x10s 7.5kg HC

27-Jun WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg 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

28-Jun 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 (82.5kg)

Wide 5x5 (70kg)

Narrow 5x5 (52.5kg))

Seated machine Row 5x5 (11kg)

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 10 Plates

4 Rounds of - 

6/6x 11kg Tri Rope PD

6x Leg Ext 12 Plates

26-Jun WOD

3 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

19-Jun 300PUs

18-Jun 300PUs

17-Jun WOD

4 Rounds of -

10x Band Dislocates

10x Band PA

10x 25lb 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

5x8 30lbs shoulder press

24-Jun WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 25 DB Squat

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 25kg BDs Incline Row

10x 30kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

1k Row

17-Jun WOD

4 Rounds of -

10x Band Dislocates

10x Band PA

10x 25lb 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

5x8 30lbs shoulder press

2k Row

16-Jun 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 (82.5kg)

Wide 5x5 (70kg)

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 (47kg)

8x Rope Pull down (47kg)

8x Leg Ext 10 Plates

4 Rounds of - 

6/6x 11kg Tri Rope PD

6x Leg Ext 12 Plates

3 Rounds of -

5x RC 

5x BO Row

5x BC

(20kg BB)

10x 800kg Calf Raise

13-Jun WOD

1.5k Row

5 Rounds of -

10x Band Dislocates

10x Band PA

10x 10kg power bag Squat

10x 16kg KB Swing

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

1.5k Row

12-Jun 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 60kg

20x PUs

5x 25kg BB BC

5x 25kg BB BO Row

Shoulder Rehab

2k Row

14-Jun WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 25 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 17.5kg 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

11-Jun 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

10-Jun WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg 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

4-Jun WOD

4 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

5x10 Arm curl to press 12.5kgs 

9-Jun 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 10 Plates

4 Rounds of - 

5/5x 17kg Tri Rope PD

8x Leg Ext 10 Plates

5 Rounds of -

5x RC 

5x BO Row

5x BC

(20kg BB)

8x 100kg Calf Raise

1k Row