27-Apr Spin & Walk

35min Spin

7k Walk

26-Apr Walk

7k 

25-Apr Spin

35min

21-Apr WOD

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 7kg DBs

Frontal Raise 7kg DBs

7k Walk

25min Spin

20-Apr 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

10x Squats

20x PUs

5 rounds of -

10\10x 10kg Calf Raise

10x 20kg BB Curl

4.5k Walk

17-Apr WOD

Stretch

9.5k Walk

5 Rounds of -

5/5x 12.5kg DBs Stand Ups

5x Band Pull Ups

5x Dips

5 Rounds of -

10x 10kg Squat

10x 16kg KB Swing

10x Scap PUs

5 Rounds of -

5x 50kg Deadlift

20x PUs

16-Apr WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg 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

12.5kg BC

15-Apr 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

5x40/50/60/70/75x2

20x PUs

5x10 16kg KB Swing

6.5k Walk

25min Spin

14-Apr WOD

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 52.5kg

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

25min Spin

13-Apr 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 -

5x52.5kg Squat

20x PUs

5 Rounds of -

10/10x 10kg Calf Raises

10x 20kg BB Curl

12-Apr 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 -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

7.2k Walk

10-Apr 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 -

5/5x 12.5kg DBs Stand Ups

5x Band Pull Ups

5x Dips

5 Rounds of -

5x 40kg Deadlift

5x 10kg Squat

4.5k Walk

9-Apr WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg 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

12.5kg BC

25min Spin

8-Apr WOD

5.5k Walk

Squat

5x5 50kg

5x5 55kg

5 Rounds of -

10/10x 10kg Calf Raise

10x BB Curl

10min Spin

7-Apr 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

6-Apr 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 -

5x60kg Deadlift

20x PUs

5x10 16kg KB Swing

4-Apr 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 -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

3-Apr WOD

10.5k Walk

10x5 50kg Squat

5x10 16kg KB Swing

5x10 40kg Deadlift 

5 rounds of -

5x BB Curl

5x BB BO Row

5x BB Reverse Curl

20 min Spin

2-Apr WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg 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

12.5kg BC

7.5k Walk

20min Spin

1-Apr 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(50/60/65/70/75)kg

20x PUs

5x10 16kg KB Swing

8.2k Walk