27-Nov WOD

15 Rounds of -

5x 50kg Deadlift

20x PUs

6 Rounds of -

3x Chin Up

5x Dips

10x 16kg KB Swing

4x 25kg Slam Ball

7.3k Walk

26-Nov 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

10 Rounds of -

5x Band Pull Ups

5x Dips

3x20 16kg KB Press

5.2k Walk 

25-Nov 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 42.5kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

30kg BB Upright Row

Lat Raise 5kg DBs

Frontal Raise 5k DBs

5x10 16kg KB Swings

5.2 walk

24-Nov 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

5 Rounds of -

5x Deadlifts 2R40kg/ 2R50kg/ 2R@60kg/ 2R@70kg/ 2R@75kg

20x PUs

5x10 16kg KB Swings

5.25k Walk

22-Nov WOD

5.2k 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 -

10/10x Calf Raise

10x 20Kg BB Curl

Stretch

21-Nov WOD

7.4K Walk

15 Rounds of -

5x Squats

5x 40kg Deadlift

20x PUs

20-Nov WOD

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

19-Nov 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 65kg Squats

20x PUs

5x10 16kg KB Swing

5.2k Walk

17-Nov 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 42.5kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

30kg BB Upright Row

Lat Raise 5kg DBs

Frontal Raise 5k DBs

5.2 walk

16-Nov 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

5 Rounds of -

5x Deadlifts 6R@60kg/2R@70kg/2R@75kg

20x PUs

5.25k Walk

14-Nov WOD

6k Hike

13-Nov 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

12-Nov 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 65kg Squats

20x PUs

5x10 16kg KB Swing

5.2k Walk

11-Nov 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

5.2 walk

10-Nov WOD

3 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

5x5 60kg Deadlift

30min Boxing Pads Session

5.2k Walk

9-Nov 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 10kg Squat

10x 16kg KB Swing

20x PUs

8-Nov WOD

5.2k 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 -

10/10x Calf Raise

10x 20Kg BB Curl

Stretch

7-Nov Walk

10k

6-Nov 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

5 Rounds of -

5x 40kg Deadlifts

5x5 Band Pull Ups/3x5 Band Chin Ups

5x Dips

5x10 16kg KB Swing

5-Nov 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 Squats

20x PUs

5x10 16kg KB Swing

5.2k Walk

4-Nov 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

5.2 walk

3-Nov WOD

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

10x10 10kg Squat

30min Boxing Pads Session

5k

2-Nov 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

5x10 16kg KB Swing