31-Oct WOD

500m Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

65Kg Lat PD

10kg BC

2k Row

30-Oct WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

25x PU

10x Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

2k Row

29-Oct WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PUs

10x Swimmers

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

6 Rounds of -

5x Military Press 47.5kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 41kg

Lat Raise 10kg

Cable Frontal Raise 17kg

2k Row

27-Oct WOD

500m Row

Bench

Power 5x5 (80kg)

Wide 5x5 (70kg)

Narrow 5x5 (60kg))

Row 5x5 (120kg)

BO DB Row 5x5 (35kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 12 Plates

4 Rounds of - 

6/6x 11kg Tri Rope PD

6x Leg Ext 12 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

5x 100kg Calf Raise

23-Oct WOD

2k Row

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

2k Row

25-Oct WOD

1k Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 15kg HC

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

65Kg Lat PD

10kg BC

2k Row

22-Oct 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 25kg

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

21-Oct WOD

1k Row

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

1600m Run

20-Oct WOD

500m Row

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))

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 BC (53kg)

6x Leg Ext 12 Plates

4 Rounds of - 

6/6x 11kg Tri Rope PD

6x Leg Ext 12 Plates

5 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

5x 100kg Calf Raise

10-Oct WOD

1K Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 20kg DB Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 60kg 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

8-Oct WOD

1K Row

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 40kg

6 Rounds of -

5x Military Press 40kg

5x 15kg BO Lateral Raise

Shoulder mobility

3 Rounds 15/12/10

Cable Upright Row 53kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

1k Row

7-Oct WOD

2K Row

4 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x 30 PU

10x Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

2K Row

6 Rounds of - 

5x Leg Ext 13 plates

25x PUs

2k Row

6-Oct WOD

1K Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 15 DB Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 60kg 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

4-Oct WOD

2K Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

2k Row

3-Oct WOD

2K Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 25kg DB Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds -

5x Leg Ext 10 plates

20PUs

4x25PUs

2k Row