26-Jan WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x 10kg Squats

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 (40k)

BO DB Row 5x5 (37.5kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

6x Leg Ext 10 Plates

4 Rounds of - 

6/6x 17kg Tri Rope PD

6x Leg Ext 10 Plates

3 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

10x Calf Raise

27-Jan WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10x 10kg Squats + 20 PUs

9x 10kg Squats + 20 PUs

8x 10kg Squats + 20 PUs

......

2x 10kg Squats + 20 PUs

10x 10kg Squats + 20 PUs

24-Jan WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PU

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 7 Plates

20x PUs

1k Row

23-Jan WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

5 Rounds of -

5x Military Press 40kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 47kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

22-Jan 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

10x Squats + 20 PUs

9x Squats + 20 PUs

8x Squats + 20 PUs

......

2x Squats + 20 PUs

10x Squats + 20 PUs

1K Row

12-Jan Swim

12-Jan WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PU

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 7 Plates

20x PUs

3x20 15kg BB Curl

3x10 Tri PD 65kg

11-Jan WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Squats

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

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 Single PD

6x Leg Ext 13 Plates

3 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

10x Calf Raise

9-Jan WOD2

Walk - 2.5k

45min Bike

Walk 2.9k

10-Jan WOD

2k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PU

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 7 Plates

20x PUs

9-Jan ROW

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 27.5kg BDs Incline Row

10x 30kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

8-Jan WOD2

Walk - 1.6k

45min Bike

Walk 1.6k

8-Jan 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

10x Squats + 20 PUs

9x Squats + 20 PUs

8x Squats + 20 PUs

......

2x Squats + 20 PUs

10x Squats + 20 PUs

1K Row

7-Jan WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 20kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 25kg

5x BB Upright Row 40kg

5 Rounds of -

5x Military Press 40kg

5x 15kg BO Lateral Raise

3 Rounds 15/12/10

Cable Upright Row 47kg

Lat Raise 7.5kg

Cable Frontal Raise 11kg

6-Jan WOD2

Walk - 1.5k

3x1k Row

Walk 1.8k

6-Jan WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PU

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 7 Plates

20x PUs

1k Row

5-Jan Walk

3.72k

5-Jan WOD

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Squats

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 (25kg)

HC 3x5 (25kg)

4 Rounds of -

6x Rope Pull down (53kg)

6x Rope BC (53kg)

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

10x Calf Raise

4-Jan WOD

2K Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PU

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 7 Plates

20x PUs

3x15 20kg BB Curl