29-Jun WOD

Lower back/hip program(x2)

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 Deadlifts 40kg

20x PUs

Spin 30min

4K Walk

28-Jun WOD

Lower back/hip program(x2)

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

Spin 30min

27-Jun WOD

Lower back/hip program(x2)

6k Walk

Spin 30min

25-Jun WOD

Lower back/hip program

Spin 30min

24-Jun WOD

Lower back/hip program

Spin 30min

23-Jun WOD

Lower back/hip program(x2)

Spin 30min(x2)

22-Jun WOD

Lower back/hip program(x2)

Spin 30min(x2)

21-Jun WOD

lower back/hip program(x2)

Spine:

Cat/Cow 2min

T-Spine Rotations 2min

Lumbar Rotations 2min

Stretch: 

Coach stretch 2min each side 

Lizard stretch 2min each side 

Core:

Dead Bugs 60-90sec

Bird Dogs 90-120sec

30min Spin(x2)

Completed twice, morning and evening! 

20-Jun WOD

5k Walk

lower back/hip program 

Spine:

Cat/Cow 2min

T-Spine Rotations 2min

Lumbar Rotations 2min

Stretch: 

Coach stretch 2min each side 

Lizard stretch 2min each side 

Core:

Dead Bugs 60-90sec

Bird Dogs 90-120sec

45min Spin

3-Jun Football

5.5k

2-Jun 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

5.6k Walk

1-Jun 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

7k Walk

31-May Football

5k

27-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

30min Spin

4K Walk