30-Oct WOD

10k Walk

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

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

29-Oct WOD

Lower back/hip mobility

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 70kg Deadlift

20x PUs

28-Oct WOD

Physio 

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 Astro

26-Oct 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

25-Oct WOD

Lower back/hip mobility

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 70kg Deadlift

20x PUs

5 rounds of -

5x 120kg 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

22-Oct WOD

Lower back/hip mobility

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

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

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 63kg Seated Row

5x8 63kg Lat Pulldown

21-Oct 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

5k Astro

20-Oct WOD

Lower back/hip mobility

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 65kg Deadlift

20x PUs

19-Oct 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

5.2k Walk

18-Oct WOD

Lower back/hip mobility

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 65kg Deadlift

20x PUs

17-Oct WOD

Lower BackHip Mobility 

Bench

Power 5x5 (85kg)

Wide 5x5 (75kg)

Narrow 5x5 (65kg) 

BO Row 5x5 (75kg)

5x5 DB Row (25kg)

BC 3x5 (25kg)

HC 3x5 (25kg)

3 Rounds of -

10x 7kg BDs Skull Crushersk

10x 7kg DB Flys

25min Spin

16-Oct WOD

5.5k Hike

15-Oct WOD

Lower back/hip mobility

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

5 Rounds of -

5x 60kg Deadlift

20x PUs

5 rounds of -

5x 120kg 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

14-Oct 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

Astro 5k

12-Oct 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

11-Oct Astro

7.7k

2-Oct WOD

Lower back/hip mobility

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 50kg 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

30-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

5.5k Astro

1-Oct 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

Stretch

29-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