23-Sept 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 180kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

2k Row

22-Sep 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 (87.5kg)

Wide 5x5 (77.5kg)

Narrow 5x5 (60kg))

Row 5x5 (120kg)

BO DB Row 5x5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

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

13-Sept 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 15kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 30kg DB Pullover

25 PUs

+ 12/10/8/6

65Kg Lat PD

10kg BC

2k Row

12-Sep 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

10 Rounds of -

8x 100kg Leg Press

20x PU

5x8 80kg Calf Raise

2k Row

11-Sept WOD

2K Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg DB Squat

25x PUs

10x Swimmers

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

2k Row

10-Sept 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 22.5kg

5x BB Upright Row 45kg

6 Rounds of -

5x Military Press 47.5kg

5x 15kg BO Lateral Raise

Shoulder mobility

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 10kg

Cable Frontal Raise 17kg

2k Row

9-Sept 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 185kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 8 Plates

20x PUs

2k Row

8-Sept 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 (87.5kg)

Wide 5x5 (77.5kg)

Narrow 5x5 (57.5kg))

Row 5x5 (120kg)

BO DB Row 5x5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

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

6-Sept 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 15kg HC

3 Rounds of -

10x 30kg BDs Incline Row

10x 30kg BB Curl

10x 30kg DB Pullover

25 PUs

+ 12/10/8/6

60Kg Lat PD

10kg BC

1k Row

5-Sept 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

10 Rounds of -

8x 80kg Leg Press

20x PU

5x8 80kg Calf Raise

2k Row

4-Sept WOD

2K Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg DB Squat

25x PUs

10x Swimmers

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

2k Row

3-Sept 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 22.5kg

5x BB Upright Row 45kg

6 Rounds of -

5x Military Press 45kg

5x 15kg BO Lateral Raise

Shoulder mobility

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 10kg

Cable Frontal Raise 17kg

2k Row

2-Sep 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

1-Sept WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg Squat

10x Scap PU

10x Swimmers

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

Narrow 5x5 (55kg))

Row 5x5 (120kg)

BO DB Row 5x5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

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