24-Feb 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

23-Feb 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

6k Astro

5x5 140kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring curl

2k Row

5 Rounds of 

10x 23kg Rope Tri Ext

10x 23kg Rope Curl

5x5 46kg Lap Pull Down

5x5 80kg Seated Row

22-Feb 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

21-Feb 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

6k Astro

5x5 140kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring curl

2k Row

5 Rounds of 

10x 23kg Rope Tri Ext

10x 23kg Rope Curl

13-Feb WOD

Lower Back and Hip Mobility

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

50min Spin

12-Feb 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

40min Spin

10-Feb 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

6k Astro

5x5 140kg Leg Press

5x5 110kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring curl

2k Row

5 rounds of -

10x 23kg Rope Curl

10x 23kg Rope Pull Down

5x10 53kg Seated Row

3x10 53kg Lat Pull Down

8-Feb 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

40min Spin

7-Feb 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

5x Chin Ups

5x Dips

6k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring curl

2k Row

6-Feb 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

5x8 40kg Deadlift

5k Walk

Bench

Power 5x5 (90kg)

Wide 5x5 (80kg)

Narrow 5x5 (60kg ) 

BO Row 5x5 (70kg )

5x5 DB Row (25kg)

5x10 20kg BB Curl

3x10 12.5kg DBs Curl

3-Feb 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

2-Feb 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

1-Feb 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

40min Spin