28-Nov 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 75kg Deadlift

20x PUs

5 rounds of -

5x 50kg Squat

20x PUs

25-Nov Astro

5k 

24-Nov 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 75kg Deadlift

20x PUs

5 rounds of -

5x 50kg Squat

20x PUs

22-Nov WOD

6.7k Astro

5 rounds of -

5x 150kg 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 29kg

10x rope bicep curl 29kg

5x10 59kh Seated Row

5x10 53kg Lat Pulldown Machine

21-Nov WOD

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)

5 Rounds of -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

15-Nov 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 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

12.5kg BC

14-Nov 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 75kg 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 29kg

10x rope bicep curl 29kg

5x10 59kh Seated Row

5x10 53kg Lat Pulldown Machine

13-Nov WOD

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)

5 Rounds of -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

12-Nov 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 75kg Deadlift

20x PUs

5 rounds of -

5x 140kg Leg Press

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 29kg

10x rope bicep curl 29kg

5x10 65kg Seated Row

5x10 47kg Lat Pulldown Machine

11-Nov WOD

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

10-Nov 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 75kg Deadlift

20x PUs

5x5 40kg Squat

9-Nov 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 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

Body Weight Row

12.5kg BC

8-Nov 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

5k astro

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

3 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

3x10 59kg Seated Row

3x10 59kg Lat Pulldown

7-Nov WOD

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

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

30min Spin

5-Nov WOD

Lower back/hip mobility

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

25x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

4-Nov 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

3-Nov WOD

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

2-Nov 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 75kg 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 -

8x 30kg seated calf raise

20x PUs

2k Row

5 rounds of -

10x rope tri ext 26kg

10x rope bicep curl 26kg

5x8 65kg Seated Row

5x8 53kg Lat Pulldown

1-Nov 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

31-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

6k Walk

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

5x5 80kg Seated Row

5x10 53kg Lat Pulldown