31-Jul WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

8x 160kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15Plates

5x Hamstring 8Plates

20x PUs

30-Jul 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 17.5kg

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 7.5kg

Cable Frontal Raise 11kg

28-Jul WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

8x 120kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 10Plates

5x Hamstring 8Plates

20x PUs

27-Jul WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 27.5 DB Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 72.5kg Flat Bench

10x 27.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 27.5kg BDs Incline Row

10x 30kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

70kg Lat PD

10kg BC

5 Rounds of -

5x Leg Ext 10Plates

20x PUs

5 Rounds of -

5x 100kg Calf Raise

20x PUs

1k Row

7-Jul WOD

4 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 75kg Flat Bench

10x 25kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 30kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

12.5kg BC

5 Rounds of -

8x Leg Ext 10Plates

20x PUs

5 Rounds of -

8x 80kg Calf Raise

20x PUs

1k Row

4-Jul 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 (50kg))

Seated machine Row 5x5 (110kg)

BO DB Row 5x5 (32.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (41kg)

6x Rope Pull down (41kg)

6x Leg Ext 10 Plates

4 Rounds of - 

6/6x 11kg Tri Rope PD

6x Leg Ext 8 Plates

2-Jul 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 45kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 7.5kg

Cable Frontal Raise 17kg

2k Row

1-Jul WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 30kg DB Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

2.5k Row