28-Jun WOD

4 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

10x Squat

20x PUs

27-Jun WOD

Lower back/hip mobility

4 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x 70kg Deadlift

20x PUs

5k Astro

5x5 160kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

26-Jun WOD

11.4K Walk

Lower back/hip mobility

4 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

Push Ups & Bicep Curls

25-Jun Walk

9.2k Walk

24-Jun WOD & Bjj

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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

10x BB Shoulder Press

10x BB Upright Row

5 Rounds of -

10x 5kg Lateral Raises

10x 5kg Front Raise 

Bjj

6k walk

23-Jun 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

10x Wall Sliders

HFS

Stretch

5k Astro 

22-Jun BJJ & Gym

Bjj class

5x5 100kg Calf Raise

5 rounds of -

10x 12 plates leg ext

10x 6 plates hamstring curl

2k row

5 rounds of -

10x 23kg cable tri pd

10x 23kg cable curl

21-Jun WOD

3 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

3 Rounds of -

25 PUs plus 10 of 

X Body Weight Row

X 12.5kg BC

5k walk

20-Jun 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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x 40kg Deadlift

20x PUs

5k Astro

5x5 160kg Leg Press

5x5 100kg Calf Raise

5x5 12 plates leg ext

5x5 6 plates hamstring

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

18-Jun Astro

5k

13-Jun WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

20x PUs

10x 17.5kg Goblet Squat

5x10 12.5kg DBs Step Up

3 Rounds of -

10x 10kg BCs

10x 10kg HCs

5x10 20kg Rope Tri

Shoulders

11-Jun WOD

4 Rounds of -

10x Band Dislocates

10x Band Pullaparts

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

20x PUs

10x 17.5kg Goblet Squat

5x10 12.5kg DBs Step Up

3 Rounds of -

10x 10kg BCs

10x 10kg HCs

5x10 20kg Rope Tri

Shoulders

10-Jun 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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

20x PUs

10x 12.5kg Goblet Squat

9-Jun 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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

10x BB Shoulder Press

10x BB Upright Row

10x 12.5kg Goblet Squat

5k Astro

5 Rounds of -

10x 12 Plates Leg Ext

10x 6 Plates Hamstring 

5x10 100kg Calf Raise

5 Rounds of -

10x 23kg Rope Tri

10x 23kg Rope Bi

8-Jun 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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x 70kg Deadlift

10x PUs

5-Jun 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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x 70kg Deadlift

10x PUs

5x5 40kg Squat

7-Jun 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

3 Rounds of -

25 PUs plus 12/10/8/6 of 

X Body Weight Row

X 12.5kg BC

6-Jun WOD

11k walk

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

(5x 30kg BB Upright Row)

Lat Raise 7kg DBs

Frontal Raise 7kg DBs

5x5 12.5kg Goblet Squat

30min Spin

4-Jun WOD

3 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

3 Rounds of -

25 PUs plus 12/10/8/6 of 

X Body Weight Row

X 12.5kg BC

5k walk

3-Jun 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

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x 60kg Deadlift

10x PUs

5x10 12.5kg Goblet Squat

2-Jun Astro

5.5k