31-Jan 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

5.5k Astro

5x5 40kg Squat

5x10 12.5kg goblet squat

30-Jan WOD

Lower Back and Hip Mobility

10k walk

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

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

28-Jan Walk

5k

27-Jan 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

5.5k Astro

5x5 40kg Squat

5x10 12.5kg goblet squat

26-Jan WOD

Hip and back mobility

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

24-Jan WOD

Lower back & hip mobility.

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

22-Jan 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

7k Walk

5x5 40kg Squat

5x10 12.5kg goblet squat

21-Jan WOD

Lower back & hip mobility.

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

30min Spin

20-Jan 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

6k Astro

5x5 40kg Squat

5x10 12.5kg goblet squat

19-Jan WOD

6k Walk

Hip and back mobility

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

18-Jan 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

6k Walk

17-Jan WOD

Lower back & hip mobility.

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

6k Astro

13-Jan 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

12-Jan WOD

6k Walk

Hip and back mobility

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-Jan 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

5k Astro

5x10 12.5kg Goblet Squat

9-Jan WOD

Lower Back and Hip Mobility

8.2k walk

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

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

8-Jan 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 50kg Squat

20x PUs

12.5kg DBs Step Ups

5x10 12.5kg Goblet Squat

30min Spin

7-Jan 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

6-Dec 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 50kg Deadlift

20x PUs

6k Astro

4-Jan WOD

Hip and back mobility

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

3-Jan Walk/Astro

Hip and back mobility.

5k Walk

6k Astro

1-Jan 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 40kg Deadlift

20x PUs

5k walk