10x 10kg BC
10x 10kg HC
5x Chin UPS
5x Dips
5 Rounds of -
10x 5kg DBs Press
10x 5kg DBs Lateral Raise
Friday, July 31, 2020
Monday, July 27, 2020
27-Jul 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
5 Rounds of -
10x Squat
20x PUs
Sunday, July 26, 2020
26-Jul WOD
Bench
Power 5x5 (92.5kg)
Wide 5x5 (82.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (70kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
10x 5kg BDs Skull Crushersk
10x 5kg DB Flys
5 Rounds of -
5x Barbell RC
5x Barbell Row
5x Barbell C
10x 16kg KB Swing
10x5 BW Squat
Stretch
Saturday, July 25, 2020
25-Jul WOD
Stretch
5 Rounds of -
5x Leg Press 160kg
20x PUs
5x Rounds of
5x Leg Ext 13 Plates
20x PUs
5x Leg Curl 6 Plates
20x PUs
5x5 70kg Calf Raise
5 Rounds of -
5x Band Pull Ups
5x Dips
5x 40kg Deadlift
6x 25kg Over Shoulder Slam Ball
Stretch
Thursday, July 23, 2020
23-Jul 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
HFS
Stretch
4 Rounds of -
10x 62.5 Flat Bench
10x 25kg BO Single Arm Row
10x 10kg HC
4 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
10kg BC
Stretch
21-Jul 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 60kg Deadlifts
20x PUs
5x10 16kg KB Swings
Stretch
Sunday, July 19, 2020
19-Jul WOD
4.1k Hike
Bench
Power 5x5 (92.5kg)
Wide 5x5 (82.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (70kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
10x 5kg BDs Skull Crushersk
10x 5kg DB Flys
5 Rounds of -
5x Barbell RC
5x Barbell Row
5x Barbell C
10/10x Calf Raise
Stretch
Saturday, July 18, 2020
18-Jul 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
5x 60kg(5) / 70kg(5)
20x PUs
5 Rounds of -
3x Chin Ups
5x Dips
4x 25kg Over Shoulder SBall
6x 40kg Deadlift
8x10 16kg KB Swings
Stretch
16-Jul 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
5x 60kg
20x PUs
5x10 16kg KB Swings
Stretch
Thursday, July 16, 2020
15-Jul 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
HFS
Stretch
4 Rounds of -
10x 62.5 Flat Bench
10x 25kg BO Single Arm Row
10x 10kg HC
4 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
10kg BC
Stretch
Sunday, July 12, 2020
12-Jul WOD
Stretch
Bench
Power 5x5 (92.5kg)
Wide 5x5 (82.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (70kg)
5x5 DB Row (25kg)
BC 3x5 (25kg)
HC 3x5 (25kg)
5 Rounds of -
10x 5kg BDs Skull Crushersk
10x 5kg DB Flys
5 Rounds of -
5x Barbell RC
5x Barbell Row
5x Barbell C
10/10x Calf Raise
6x10 16kg KB Swing
Stretch
Saturday, July 11, 2020
11-Jul 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 50kg
20x PUs
5 Rounds of -
3x Pull Ups
5x Dips
5x Deadlift 50kg
4x Over Shoulder SBall 25kg
8x10 16kg KB Swing
Stretch
Friday, July 10, 2020
10-Jul 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
Frontal Raise 5k DBS
6.4k Soccer
Wednesday, July 8, 2020
8-Jul 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
HFS
Stretch
4 Rounds of -
10x 65kg Flat Bench
10x 25kg BO Single Arm Row
10x 10kg HC
4 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
Body Weight Row
10kg BC
5x10 16kg KB Swings
Stretch
Monday, July 6, 2020
6-Jul 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
5x 40(2)/45(2)/50(2)/60/65/70/75kg
20x PUs
5x10 16kg KB Swings
Stretch
Sunday, July 5, 2020
5-Jul WOD
Stretch
Bench
Power 5x5 (92.5kg)
Wide 5x5 (82.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (70kg) + 5x5 Squat
5x6 DB Row (25kg) + 5x5 Squat
BC 3x5 (25kg) + 3x5 Squat
HC 3x5 (25kg) + 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
10/10x Calf Raise
6x10 16kg KB Swing
Stretch
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