31-Mar WOD

4 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PUs

10x 16kg Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 70kg Flat Bench

10x 17.5kg BO Single Arm Row 

10x 10kg HC

4 Rounds of -

10x 17.5kg BDs Incline Row

10x 30kg BB Curl

10x 17.5kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

10kg BC

30-Mar 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

10 Rounds of -

5x Deadlift: 40kg,50kg,60kg,70kg, 80kg

20x PUs 

28-Mar WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Bench

Power 5x5 (80kg) 

Wide 5x5 (70kg) 

Narrow 5x5 (60kg) 

5 Rounds of 

BO Row x5 (60kg) 

10x 10kg Squat

5 Rounds of 

BO DB Row x8/8 (17.5kg) 

10x 10kg Squat

BC 3x6 (17.5kg)

3x10/10 Calf Raise

HC 3x6 (17.5kg)

3x10/10 Calf Raise

5 Rounds of -

10x 5kg BDs Skull Crushers

10x 5kg DB Flys 

5 Rounds of -

10x BB Reverse Curl

10x BB BO Row

10x BB Curl

10/10 5kg DBs Step Ups

24-Mar 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

8 Rounds of -

5x Deadlift: 40kg,50kg,60kg,70kg, 80kgx4

25x PUs 

5 Rounds of -

10/10x Calf Raise

10x 20kg BB Curl

23-Mar WOD

4 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PUs

10x 10kg Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 60kg Flat Bench

10x 17.5kg BO Single Arm Row 

10x 10kg HC

3 Rounds of -

10x 17.5kg BDs Incline Row

10x 20kg BB Curl

10x 17.5kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

10kg BC

21-Mar WOD

3 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Bench

5 Rounds of 

Power x8 (70kg) 

10x 16kg Squat

5 Rounds of 

Wide x8 (60kg) 

10x 16kg Squat

5 Rounds of 

Narrow x8 (50kg) 

10x 16kg Squat

5 Rounds of 

BO Row x8 (50kg) 

10/10 Calf Raise

5 Rounds of 

BO DB Row x8/8 (17.5kg) 

10/10 Calf Raise

BC 3x6 (17.5kg)

HC 3x10 (17.5kg)

5 Rounds of -

10x 5kg BDs Skull Crushers

10x 5kg DB Flys 

3 Rounds of -

10x BB Reverse Curl

10x BB BO Row

10x BB Curl

10/10 Step Ups

20-Mar 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

5 rounds of -

10x 16kg KB Swing

20x PUs

5 Rounds of -

10x 10kg Squat

20x PUs

5x10/10 Calf Raises

19-Mar 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

5 Rounds of -

5x Seated  DB Press 17.5kg

5x BB Upright Row 40kg

5 Rounds of -

5x Military Press 40kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

Upright Row 40kg

Lat Raise 5kg DBS

Cable Frontal Raise 5kg DBs

18-Mar 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

5x5 40kg Front Squat

5x5 40kg Deadlift

5 Rounds of -

10x Ball Cruches

20x PUs

16-Mar WOD

4 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

25x PU

10x 10kg Squat

10x Back Raise

10x 2F Glute Act.

10x Sit Ups
HFS

Stretch

4 Rounds of - 

10x 40kg Flat Bench

10x 17.5kg BO Single Arm Row 

10x 10kg HC

3 Rounds of -

10x 17.5kg BDs Incline Row

10x 20kg BB Curl

10x 17.5kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

10kg BC

13-Mar WOD

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 10 Plates

4 Rounds of - 

8/8x 11kg Tri Rope PD/C

8x Leg Ext 8 Plates

3 Rounds of -

5x BB Reverse Curl

5x BB BO Row

5x BB Curl

10x 60kg Calf Raise

12-Mar Football

6.5k 

12-Mar WOD

2k Row

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

5 Rounds of - 

10x12kg KB Swing + 20 PUs

3x10 10kg BCs

1k Row

11-Mar WOD

1k Row

3 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 27.5

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

9-Mar WOD

1k Row

3 Rounds of -

10x Band Dislocates

10x Band Pull Aparts

10x Scap PU

10x 15kg 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 25kg BB Curl

10x 27.5kg DB Pullover

25 PUs

+ 12/10/8/6

80kg Lat PD

10kg BC

10-Mar WOD

1k Row

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

5 Rounds of -

5x 180kg Leg Press

20x PUs

5 Rounds of -

5x Leg Ext 15 Plates

5x HS Curl 7 Plates

20x PUs