30-Aug WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 70kg Deadlift

20x PUs

5 rounds of -

5x 140kg Leg Press

5 rounds of -

5x 13 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 80kg calf raise

2k Row

5 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

5x10 41kg Seated Row

5x10 41kg Lat Pulldown

29-Aug WOD

Lower BackHip Mobility 

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

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

30min Spin

27-Aug 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

25-Aug WOD

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 100kg calf raise

20x PUs

2k Row

5 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

5x10 41kg Seated Row

5x10 41kg Lat Pulldown

24-Aug 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

23-Aug WOD

Lower Back/Hip Routine

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 60kg Deadlift

20x PUs

9.5k walk

5 rounds of -

5x 140 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

5x10 41kg Seated Row

5x10 41kg Lat Pulldown

22-Aug WOD

Lower BackHip Mobility 

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

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

30min Spin

20-Aug Hike

9k Hike 

19-Aug 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

6k Football

5 rounds of -

5x 120kg Leg Press

5 rounds of -

5x 13 plates leg ext

5x 6 plates hamstring curl

5 rounds of -

5x 70kg calf raise

5 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

5x10 35kg Row

5x10 35kg Lat Pull Down

18-Aug WOD

Lower Back/Hip Routine

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 60kg Deadlift

20x PUs

5 Rounds of -

5x 40kg Squat

20x PUs

16-Aug WOD

Lower Back/Hip Routine

5 rounds of -

5x 140 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 26kg

10x rope bicep curl 26kg

15-Aug WOD

Lower BackHip Mobility 

8k Walk

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

Narrow 5x5 (60kg) 

BO Row 5x5 (70kg)

5x5 DB Row (25kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

3 Rounds of -

10x 7kg BDs Skull Crushersk

10x 7kg DB Flys

14-Aug WOD

Lower Back/Hip Routine

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

10 Rounds of -

5x 40kg then 5x 50kg

20x PUs

13-Aug WOD

Lower Back/Hip Routine

5 rounds of -

5x 140 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

2k Row

5 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

5x10 35kg Seater Row

5x10 35kg Lat Pull Down

12-Aug Football

Lower Back/Hip Mobility

5.5k Astro

11-Aug 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

8.2k Walk

10-Aug WOD

Lower Back/Hip Routine

5 rounds of -

5x 14 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 40kg seated calf raise

20x PUs

5 Rounds of -

5x Hack squat

20x PUs

2k Row

5 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

9-Aug 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

7k Walk

8-Aug Walk/Spin

Lower Back/Hip Mobility

7k Walk

25min Spin

7-Aug Football/Walk

Lower Back/Hip Mobility

5k Football

8.5k Walk

6-Aug WOD

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

20x PUs

5 rounds of -

5x 140 Leg Press

5 rounds of -

5x 13 plates leg ext

5x 6 plates hamstring curl

5 rounds of -

5x 80kg calf raise

20x PUs

1k Row

5 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg