27-Sept WOD

Lower back/hip mobility

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

26-Sept WOD

Lower BackHip Mobility 

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

Narrow 5x5 (62.5kg) 

BO Row 5x5 (72.5kg)

5x5 DB Row (25kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

3 Rounds of -

10x 7kg BDs Skull Crushersk

10x 7kg DB Flys

25-Sept WOD

Lower back/hip mobility

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

24-Sept WOD

5 rounds of -

5x 140kg Leg Press

20x PUs

5 rounds of -

5x 14 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 53kg Seated Row

5x10 53kg Lat Pulldown

23-Sept WOD

Lower Back/Hip Routine

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 47.5kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

40kg BB Upright Row

Lat Raise 7kg DBs

Frontal Raise 7kg DBs

22-Sept 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

13-Sept WOD

Lower back/hip mobility

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

12-Sept WOD

Lower BackHip Mobility 

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

Narrow 5x5 (62.5kg) 

BO Row 5x5 (72.5kg)

5x5 DB Row (25kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

3 Rounds of -

10x 7kg BDs Skull Crushersk

10x 7kg DB Flys

5 rounds of -

5x 140kg Leg Press

5 rounds of -

5x 15 plates leg ext

5x 6 plates hamstring curl

5 rounds of -

5x 100kg calf raise

2k Row

3 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

3x10 53kg Seated Row

3x10 53kg Lat Pulldown

10-Sept WOD

Lower back/hip mobility

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 70kg Deadlift

20x PUs

9-Sept WOD

Lower back/hip mobility

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

5 rounds of -

5x 160kg Leg Press

20x PUs

5 rounds of -

5x 14 plates leg ext

5x 6 plates hamstring curl

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 53kg Seated Row

5x10 53kg Lat Pulldown

8-Sept WOD

Lower Back/Hip Routine

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 47.5kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

40kg BB Upright Row

Lat Raise 7kg DBs

Frontal Raise 7kg DBs

6k Walk

7-Sept WOD

Lower back/hip mobility 

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 70kg Deadlift

20x PUs

5 rounds of -

5x 160kg Leg Press

20x PUs

5 rounds of -

5x 13 plates leg ext

5x 6 plates hamstring curl

20x PUs

5 rounds of -

5x 100kg calf raise

2k Row

5 rounds of -

10x rope tri ext 29kg

10x rope bicep curl 29kg

5x10 47kg Seated Row

5x10 47kg Lat Pulldown

6-Sept 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 27.5kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

12.5kg BC

6.5k Astro

4-Sept WOD

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

3-Sept WOD

Lower back/hip mobility 

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

2-Sept WOD

Lower Back/Hip Routine

5 Rounds of -

5x 16kg KB Press

10x 20kg BB Upright Row

5 Rounds of -

5x Military Press 47.5kg

5x 17.5kg BO Lateral Raise

3 Rounds 15/12/10

30kg BB Upright Row

Lat Raise 7kg DBs

Frontal Raise 7kg DBs

6k Asto

1-Sept WOD

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

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

31-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

6.5k Astro