27-Aug WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg DB Squat

10x Scap PUs

10x Swimmers

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

26-Aug WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg Squat

25x Scap

10x Back Raise

10x Swimmers

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

8x 180kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

2k Row

25-Aug 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 (72.5kg)

Narrow 5x5 (52.5kg))

Row 5x5 (120kg)

BO DB Row 5x5 (35kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope Pull down (52kg)

6x Leg Ext 10 Plates

4 Rounds of - 

6/6x 17kg Tri Rope PD

6x Leg Ext 10 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

5x 120kg Calf Raise

3x10 40kg Calf Raise

3x10 Leg Ext 6 Plates

22-Aug 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 27.5kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 30kg DB Pullover

2k Row

21-Aug 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 20kg BB BC

5x 20kg BB BO Row

Shoulder Rehab

2k Row

20-Aug 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

18-Aug 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 (72.5kg)

Narrow 5x5 (52.5kg))

Row 5x5 (120kg)

BO DB Row 5x5 (35kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

4 Rounds of -

8x Rope Pull down (47kg)

8x Rope Pull down (47kg)

8x Leg Ext 8 Plates

4 Rounds of - 

6/6x 17kg Tri Rope PD

6x Leg Ext 10 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

5x 120kg Calf Raise

17-Aug 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 160kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

2k Row

16-Aug 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 12.5kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 30kg DB Pullover

2k Row

11-Aug 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))

Row 5x5 (110kg)

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 8 Plates

4 Rounds of - 

8/8x 11kg Tri Rope PD

8x Leg Ext 8 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

5x 100kg Calf Raise

1k Row

10-Aug 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 -

5x 160kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

2k Row

8-Aug WOD

4 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x 25 DB Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

10 Rounds of 

10x 10kg PB Squat

20x PUs

2k Row

9-Aug 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 17.5kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 30kg DB Pullover

25 PUs

+ 12/10/8/6

40Kg Lat PD

12.5kg BC

1k Row

7-Aug 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