30-May WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

10 Rounds of -

5x Squat: (60/65/70/75/77.5)x2

20x PUs 

5 rounds of -

3x Pull Ups

5x Dips

50 Steps 40kg Farmers Walk

3 Rounds of -

10/10x Calf Raise

10x BB Curl

Stretch

29-May 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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 17.5kg

5x BB Upright Row 50kg

5 Rounds of -

5x Military Press 50kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

Upright Row 40kg

Lat Raise 5kg DBS

Cable Frontal Raise 5k DBS

27-May WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Floor Sliders

HFS

Stretch

10 Rounds of -

3x Deadlifts: 60/65/70

20x PUs

26-May WOD

3 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 65kg 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

25-May WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Floor Sliders

HFS

Stretch

5 Rounds of -

10x 16kg KB Swing

20x PUs 

2k Run

24-May WOD

Stretch 

Bench

Power 5x5 (85kg) 

Wide 5x5 (75kg) 

Narrow 5x5 (62.5kg) 

BO Row 5x5 (62.5kg) 

BO DB Row 5x6(17.5kg) 

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

5 Rounds of -

10x 5kg BDs Skull Crushers

10x 5kg DB Flys 

8 Rounds of -

5x dips

5x pull-ups 

2k Run

3 Rounds of -

10x BB Curl

10/10x Calf Raise

21-May WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 17.5kg

5x BB Upright Row 50kg

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 5k DBS

20-May WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Floor Sliders

HFS

Stretch

10 Rounds of -

5x 60kg Deadlifts

20x PUs

1.58k Run

19-May WOD

3 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 62.5kg 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

1.34k Run

17-May WOD (3)

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

10 Rounds of -

5x Squat: (60/65/70/75/77.5)x2

20x PUs 

5 Roubds of -

10/10x Calf Raise

10x BB Curl

4x5/5 16kg Single Arm Swings

Stretch

16-May WOD (2)

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 17.5kg

5x BB Upright Row 50kg

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 5k DBS

15-May WOD (1)

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10 Rounds of -

3x Deadlifts 2 of 60/65/70/75/75

20x PUs

13-May WOD

Stretch 

Bench

Power 5x5 (82.5kg) 

Wide 5x5 (72.5kg) 

Narrow 5x5 (62.5kg) 

BO Row 5x5 (62.5kg) 

BO DB Row 5x6(17.5kg) 

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

5 Rounds of -

10x 5kg BDs Skull Crushers

10x 5kg DB Flys 

5 Rounds of -

5x BB Reverse Curl 

5x BB BO Row

5x BB Curl

BB is 22.5kg

50 Steps Famer Walks 40kg

12-May WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

10 Rounds of -

5x Squat: 60kg

20x PUs 

5 Rounds of -

10/10 Calf Raise

10x BB Curl

Stretch

9-May 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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x Seated  DB Press 17.5kg

5x BB Upright Row 50kg

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 5k DBS

8-May WOD

3.8k Walk

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 16kg Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10 Rounds of -

5x 50kg Deadlifts

20x PUs

5-May WOD

3 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 72.5kg 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