29-Jan 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

28-Jan 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 -

5x40kg Squat

20x PUs

5.3k Walk

27-Jan WOD

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

26-Jan 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 Squat

5x40kg Deadlift

20x PUs

6k Walk

25-Jan Walk

6k

24-Jan WOD

6.3k Hike

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

Narrow 5x5 (60kg) 

BO Row 5x5 (60kg)

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

23-Jan WOD

9k Walk

Deadlifts

2x5 40kg

2x5 50kg

2x5 60kg

2x3 70kg

2x3 75kg

3x5 60kg

5x10 16kg KB Swings

22-Jan WOD

8k Walk

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

21-Jan 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 -

5x40kg Squat

20x PUs

3x10 16kg KB Swing

5.2kWalk

20-Jan 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

19-Jan Walk

6k

18-Jan 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 -

Deadlifts

5x40/50/60(2) 3x70(2)

20x PUs

5.2kWalk

17-Jan WOD

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

Narrow 5x5 (60kg) 

BO Row 5x5 (60kg)

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

5x10 16kg KB Swing

12-Jan 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

11-Jan 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 60kg Deadlifts

20x PUs

3x10 16kg KB Swing

10-Jan WOD

6.5k Walk

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

9-Dec 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

5 Rounds of -

5x Squats

10x 16kg KB Swing

20x PUs

5 Rounds of -

5/5x Single Arm 16kg KB Swing

20x PUs

7-Dec 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 50kg Deadlifts

20x PUs

5 Rounds of -

10/10x Calf Raise

10x BB Curl

5k Walk

3-Dec 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

5 Rounds of 

5x Pull Ups

5x Dips

5 Rounds of 

5x Chin Ups

5x Dips

3x20 Squats

2-Jan 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

20x PUs

5 Rounds of -

10/10x Calf Raise

10x BB Curl

5k Walk

1-Jan 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 42.5kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

20kg BB Upright Row

Lat Raise 5kg DBs

Frontal Raise 5k DBs