28-Jun WOD

Stretch 

Bench

Power 5x5 (92.5kg)

Wide 5x5 (82.5kg)

Narrow 5x5 (62.5kg) 

10x10/10 Band Leg Ext

BO Row 5x5 (70kg) + 5x5 Squat

5x6 DB Row (17.5kg) + 5x5 Squat

BC 3x6 (17.5kg) + 3x5 Squat

HC 3x6 (17.5kg) + 3x5 Squat

5 Rounds of -

10x 5kg BDs Skull Crushersk

10x 5kg DB Flys 

5 Rounds of - 

5x Barbell RC 

5x Barbell Row

5x Barbell C

5x 16kg KB Swing

Stretch

27-Jun 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 -

8x Squat 40kg

20x PUs 

5 Rounds of -

5x Pull Ups

5x Dips

5/5x Steps up 20kg

5x10 16kg KB Swing

5x10/10 Calf Raise

Stretch

24-Jun 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 -

Deadlifts 

4x8 @50kg then 4x5@70kg then 2x5@75kg

20x PUs 

8x 10 16kg KB Swings

Stretch

23-Jun 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

10x Wall Sliders
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

22-Jun 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 -

10x 16kg KB Swing

20x PUs

21-Jun WOD

Stretch 

Bench

Power 5x5 (92.5kg)

Wide 5x5 (82.5kg)

Narrow 5x5 (62.5kg) 

BO Row 5x5 (70kg) + 5x10 16kg KB Swing

5x6 DB Row (17.5kg) + 5x5 16kg KB Swing

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

5 Rounds of -

10x 5kg BDs Skull Crushersk

10x 5kg DB Flys 

5 Rounds of -

5x Band Pull UPS

10x Dips

3x 80kg Deadlifts

5 Rounds of - 

10/10x Calf Raise

5x Barbell RC 

5x Barbell Row

5x Barbell C

20-Jun 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: (60x2,65x2,67.5x2,70x2,72.5x2)

20x PUs 

5 Rounds of -

5x Pull Ups

5x Dips

80 Steps 40kg Farmers Walk

Stretch

19-Jun 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

18-Jun 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 Deadlifts 60kg

20x PUs 

5 Rounds of -

5x Band Pull Ups

10x Dips

10x 16kg KB Swings

Stretch

17-Jun 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 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

15-Jun 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 Floor Sliders

HFS

Stretch

12x10 16kg KB Swing

14-Jun WOD

Stretch 

Bench

Power 5x5 (90kg) 

Wide 5x5 (80kg) 

Narrow 5x5 (65kg) 

BO Row 5x5 (65kg) + 5x10 16kg KB Swing

5x6 DB Row (17.5kg) + 5x10 16kg KB Swing

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

5 Rounds of -

10x 5kg BDs Skull Crushersk

10x 5kg DB Flys 

5 Rounds of -

5x Band Pull UPS

10x Dips

10x 50kg Deadlifts

5 Rounds of - 

10/10x Calf Raise

5x Barbell RC 

5x Barbell Row

5x Barbell C

13-Jun 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: (60x2,65x2,70x2,72.5x2,75x2)

20x PUs 

6 Rounds of -

5x Pull Ups

5x Dips

50 Steps 40kg Farmers Walk

5 Rounds of -

10/10x Calf Raise

10x BB Curl

Stretch

12-Jun 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

11-Jun 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 Deadlifts (60x4,70x4,75x2)

20x PUs

6 rounds of -

5x Band Pull Ups

5x Dips

10x 16kg KB Swings

Core

10-Jun 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