26-May 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 Squat

20x PUs

5 Rounds of -

5/5x 12.5kg DBs Step Up

20x PUs

5 Rounds of -

10/10x 10kg Calf Raise

10x BB Curl

7k Walk

25-May 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

30min Spin

7.5k Walk

24-May WOD

7k Walk

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

23-May Walk

9.5k

21-May 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

20-May WOD

5.5k Astro

5x5 40kg Squat

5x5 40kg Deadlift

19-May Spin

45min

18-May 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

7.5k Walk

17-May 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 Deadlift (40/50x4/60x4)

20x PUs

5 Rounds of -

10/10x 10kg Calf Raise

10x BB Curl

7k Walk

16-May WOD

10.5k 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 -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

14-May 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

13-May Football

6k 

11-May 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

Football - 6k

10-May 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 -

10x Squat

20x PUs

5 Rounds of -

5x 40kg Deadlift

20x PUs

7k Walk

9-May 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

5k Walk

7-May 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

7k Walk

6-May 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

7.7k Walk

5-May 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 -

10x Squat

20x PUs

5 Rounds of -

5x 40kg Deadlift

20x PUs

4-May 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

3-May Spin

45min

2-May 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 -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

1-May 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

10k Walk

30-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

7k Walk

29-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