29-Jul WOD

Lower back/Hip Routine

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 7kg DBs

Frontal Raise 7kg DBs

5k Football

27-Jul WOD

Lower back/hip program

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 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

12.5kg BC

26-Jul WOD

Morning:

Lower Back/Hip Routine

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 Deadlifts 60kg

Evening:

5 rounds of -

5x 160kg Leg Press

5 rounds of -

5x 13 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 80kg calf raise

20x PUs

2k Row

5 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

20min Spin

25-Jul WOD

Lower BackHip Mobility

4K Walk

Bench

Power 5x5 (80kg)

Wide 5x5 (70kg)

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

20min Spin

24-Jul Football

90min - 8k

23-Jul WOD

Lower Back/Hip Routine

3k Walk

5 rounds of -

5x 140kg Leg Press

20x PUs

5 rounds of -

5x 13 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 80kg calf raise

20x PUs

1k Row

5 rounds of -

10x rope tri ext 23kg

10x rope bicep curl 23kg

22-Jul WOD

Lower back/Hip Routine

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 7kg DBs

Frontal Raise 7kg DBs

5k Football

21-Jul WOD

Lower Back/Hip Routine

3k Walk

5 rounds of -

5x 140kg Leg Press

20x PUs

5 rounds of -

5x 13 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 90kg calf raise

20x PUs

1k Row

5 rounds of -

10x rope tri ext 23kg

10x rope bicep curl 23kg

20-Jul WOD

Lower back/hip program

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 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

12.5kg BC

19-Jul WOD

Lower Back/Hip Routine

10k Hike

5 rounds of -

5x 120kg Leg Press

20x PUs

5 rounds of -

5x 13 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 90kg calf raise

20x PUs

1k Row

5 rounds of -

10x rope tri ext 23kg

10x rope bicep curl 23kg

Swim 35min

18-Jul WOD

Lower Back\Hip Mobility

Bench

Power 5x5 (80kg)

Wide 5x5 (70kg)

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

5 Rounds of -

5x BB Curl

5x BB Row

5x BB RCurl

17-Jul WOD

Lower Back/Hip Routine

5 rounds of -

5x 120kg Leg Press

20x PUs

5 rounds of -

5x 12 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 80kg calf raise

20x PUs

1k Row

5 rounds of -

10x rope tri ext 23kg

10x rope bicep curl 23kg

20min Spin

16-Jul Football

5k

15-Jul WOD

Lower Back/Hip Routine

5 rounds of -

5x 120kg Leg Press

20x PUs

5 rounds of -

5x 11 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 40kg calf raise

20x PUs

1k Row

5 rounds of -

10x rope tri ext 23kg

10x rope bicep cur

13-Jul WOD

Lower back/hip program

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 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

12.5kg BC

12-Jul WOD

Lower back/hip program

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 50kg

20x PUs

11-Jul WOD

Lower Back\Hip Mobility

Bench

Power 5x5 (80kg)

Wide 5x5 (70kg)

Narrow 5x5 (60kg) 

BO Row 5x5 (60kg)

5x5 DB Row (25kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

5 Rounds of -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

3 Rounds of -

5x BB Curl

5x BB Row

5x BB RCurl

10-Jul WOD

Lower Back/Hip Routine x2

5 rounds of -

5x 80kg Leg Press

20x PUs

5 rounds of -

5x 10 plates leg ext

5x 5 plates hamstring curl

20x PUs

5 rounds of -

5x 40kg calf raise

20x PUs

1k Row

5 rounds of -

10x rope tri ext 23kg

10x rope bicep curl

8-Jul Football

10k 120min

7-Jul WOD

5k Walk

5k Walk

Lower back/Hip Routine

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

6-Jul WOD

Lower back/hip program

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 50kg

20x PUs

1-Jul WOD

Lower back/hip program

Lower back/hip program

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 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

12.5kg BC

Spin 30min

5-Jul WOD

Lower back/hip program

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 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

12.5kg BC

Spin 30min

Walk 7k