31-Mar WOD

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 50kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

30kg BB Upright Row

Lat Raise 7kg DBs

Frontal Raise 7kg DBs

7k Walk

30-Mar 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 -

5x50kg Squat

20x PUs

3x10 16kg KB Swing

5 Rounds of -i

10/10x 10kg Calf Raises

10x 20kg BB Curl

29-Mar 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

28-Mar Walk

11k

26-Mar 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 -

10x 40kg Deadlift

5x Chin Ups

5x Dips

5x10 16kg KB Swing

6k Walk

25-Mar 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

7.5k Walk

24-Mar 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 -

5x42.5kg Squat

20x PUs

5x10 16kg KB Swing

5 Rounds of -

10/10x 10kg Calf Raises

10x 20kg BB Curl

23-Mar WOD

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 50kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

30kg BB Upright Row

Lat Raise 5kg DBs

Frontal Raise 5k DBs

22-Mar 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 -

10x 40kg Deadlift

5x Chin Ups

5x Dips

5x10 16kg KB Swing

6k Walk

21-Mar WOD

7k Hike

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

20-Mar WOD

9.5k Walk

10 Rounds of -

5x 50kg Squat

10x Push ups

5 Rounds of -

10/10x 10kg Calf Raise

10x 20kg BB Curl

19-Mar 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

7k Walk

18-Mar 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

5x(50/55/60/65/70)x2

20x PUs

5x10 16kg KB Swing

6k Walk

17-Mar WOD

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 47.5kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

30kg BB Upright Row

Lat Raise 5kg DBs

Frontal Raise 5k DBs

9.5k Walk

16-Mar WOD

11k Walk

15-Mar 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 -

5x42.5kg Squat

20x PUs

5 Rounds of -

10/10x 10kg Calf Raises

10x 20kg BB Curl

8k Walk

14-Mar WOD

11k 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

13-Mar WOD

5 Rounds of -

5x Chin Ups

5x Dips

10x 16kg KB Swing

5 Rounds of -

10x Squats

5/5x Single Arm 16kg KB Swing

8x10 40kg Deadlift

Stretch/Core

12-Mar 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

11-Mar 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

5x60x4/65x4/70x2

20x PUs

10-Mar WOD

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 47.5kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

30kg BB Upright Row

Lat Raise 5kg DBs

Frontal Raise 5k DBs

9-Mar 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 -

5x42.5kg Squat

20x PUs

5 Rounds of -

10/10x Calf Raises

10x 20kg BB Curl

8k Walk

8-Mar Walk

6.8k

7-Mar WOD

11k 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

6-Mar WOD

8.2k Walk

12x10 16kg KB Swings

5 Rounds of -

10x Squat

10x BB Curl

5-Mar 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

2-Mar WOD

Stretch

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 45kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

30kg BB Upright Row

Lat Raise 5kg DBs

Frontal Raise 5k DBs

3-Mar WOD

7k Walk

8 Rounds of -

5x Chin Ups

5x Dips

4-Mar 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

5x60

20x PUs

7.2 Walk

1-Mar 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 42.5kg Squat

20x PUs

5 Rounds of -

10/10x 10kg Calf Raises

10x 20kg BB Curl

7.4K Walk