28-Oct 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 -

3x 60kg Squat

20x PUs

4.3k Walk

27-Oct Boxing

Boxing 8x2min rounds

10 Rounds of -

10x 16kg KB Swings

10x PUs

26-Oct AM

7.5k Walk

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x 10kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10 Rounds of -

5x 40kg Deadlift

5x 10kg Squat

3 Rounds of -

10/10x Calf Raise

10x 20kg BB Curl

25-Oct WOD

8.25k walk

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

Narrow 5x5 (60kg) 

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 

Stretch

24-Oct WOD

6.65k Hike

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 40kg Squat

5x Band Pull Ups

5x Dips

5 Rounds of -

5x 40kg Squat

5x Band Chin Ups

5x Dips

23-Oct 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 50kg Deadlifts

20x PUs

5 Rounds of -

10/10x Calf Raise

10x 20kg BB Curl

5 Rounds of -

5x 20kg BB Military Press

5x 10kg Squat

18-Oct WOD

5.3k walk

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

Narrow 5x5 (60kg) 

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 Curl

10/10x Calf Raise

Stretch

17-Oct Walk 8.5k

16-Oct 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 16kg KB Swings

20x PUs

14-Oct WOD

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 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

5 Rounds of -

10/10x Calf Raise

10x 20kg BB Curl

13-Oct 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 -

5x 40kg Deadlifts

5x Squats

20x PUs

12-Oct Football

 6.4k

11-Oct WOD

5 Rounds of -

5x Band Pull Ups

5x Dips

5x Squats

20x PUs

5 Rounds of -

5x Band Chin Ups

5x Squats

20x PUs

5 Rounds of -

5x 40kg Deadlifts

5x Squat

20x PUs

9-Oct 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 -

5x 16kg KB Swings

20x PUs

8-Oct 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 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

25 PUs

+ 12/10/8/6

Body Weight Row

10kg BC

Stretch

6-Oct 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 -

5x 16kg KB Swings

5x Squats

20x PUs

3x5 Deadlifts 60kg

5-Oct 6k

4-Oct WOD

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

Narrow 5x5 (60kg) 

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 Curl

10/10x Calf Raise

Stretch

3-Oct 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 Deadlifts 50x2/60x2/70x2/80x2/82.5kgx2

20x PUs

2-Oct 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 -

5x 40kg Squat

20x PUs

1-Oct 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

6k football