4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
5x 60kg Deadlift
20x PUs
Wednesday, September 30, 2020
Monday, September 21, 2020
21-Sept WOD
3 Rounds of
10x Band Dislocates
10x Band Pull Aparts
10x Scap PUs
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 10kg HC
4 Rounds of -
10x 25kg BDs Incline Row
10x 30kg BB Curl
10x 25kg DB Pullover
6.62k Astro
Sunday, September 20, 2020
20-Sept WOD
Stretch
5 Rounds of -
5x Leg Press 160kg
20x PUs
5x Rounds of -
5x Leg Ext 13 Plates
5x Leg Curl 6 Plates
20x PUs
5x Rounds of -
5x 80kg Calf Raise
20x PUs
6 Rounds of -
5x Banded Pull Ups
5x Dips
5x 40kg Deadlift
5x 16kg KB Swing
Stretch
Friday, September 18, 2020
18-Sept WOD
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 5kg DBS
Frontal Raise 5k DBS
Thursday, September 17, 2020
Tuesday, September 15, 2020
Monday, September 14, 2020
Friday, September 11, 2020
Thursday, September 10, 2020
10-Sept WOD
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
30kg BB Upright Row
Lat Raise 5kg DBS
Frontal Raise 5k DBS
7k Soccer
Wednesday, September 9, 2020
9-Sept WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
3x 60kg Deadlift
5x Squat
20x PUs
5 Rounds of -
10/10x Calf Raise
10x 20kg BB Curl
Tuesday, September 8, 2020
Sunday, September 6, 2020
6-Sept WOD
7k Hike
Bench
Power 5x5 (92.5kg)
Wide 5x5 (82.5kg)
Narrow 5x5 (62.5kg)
BO Row 5x5 (72.5kg)
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 Calf Raise
Stretch
Saturday, September 5, 2020
5-Sept WOD
Stretch
10 Rounds of -
5x Deadlift - 50/55/60/65/70kg
20x PUs
5 Rounds of -
3x Deadlift - 75kg
20x PUs
5 Rounds of -
5x Band Pull Ups
5x Dips
10x 16kg KB Swing
Thursday, September 3, 2020
3-Sep WOD
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
10x Scap PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
5 Rounds of -
5x 16kg KB Press
10x 20kg BB Upright Row
5 Rounds of -
5x Military Press 40kg
5x 17.5kg BO Lateral Raise
3 Rounds 15/12/10
20kg BB Upright Row
Lat Raise 5kg DBS
Frontal Raise 5k DBS
7k Soccer
Wednesday, September 2, 2020
2-Sept WOD
4 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x Squat
25x PUs
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
10 Rounds of -
3x 60kg Deadlift
5x 16kg KB Swing
20x PUs
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