31-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x5 60kg Deadlift

5 Rounds of -

10x BB Curl

10x BB BO Row

30-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x10 15kg Goblet Squat

5 Rounds of -

10x BB Curl

10x BB BO Row

29-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x10 15kg Goblet Squat

5 Rounds of -

10x BB Curl

10x BB BO Row

28-Jul WOD

Lower back/hip mobility

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

27-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x10 15kg Goblet Squat

5 Rounds of -

10x BB Curl

10x BB BO Row

25-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x10 15kg Goblet Squat

5 Rounds of -

10x 20kg rope curl

10x 20kg rope tri

5x5/5 15kg BDs Step Up 

5 Rounds of -

5x 5kg Lat raise

5x 5kg front raise

5 rounds of -

10x 10kg BC

10x 10kg HC

24-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x10 15kg Goblet Squat

5 Rounds of -

10x 20kg rope curl

10x 20kg rope tri

5x5/5 15kg BDs Step Up 

5 Rounds of -

5x 5kg Lat raise

5x 5kg front raise

5 rounds of -

10x 10kg BC

10x 10kg HC

23-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x10 15kg Goblet Squat

5 Rounds of -

10x 20kg rope curl

10x 20kg rope tri

5x5/5 15kg BDs Step Up 

5 Rounds of -

5x 5kg Lat raise

5x 5kg front raise

5 rounds of -

10x 10kg BC

10x 10kg HC

5x 5/5 15kg BC

22-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5x10 20kg Goblet Squat

5 Rounds of -

10x 20kg rope curl

10x 20kg rope tri

5x5/5 15kg BDs Step Up 

5 Rounds of -

5x 5kg Lat raise

5x 5kg front raise

5 rounds of -

10x 10kg BC

10x 10kg HC

5x 5/5 15kg BC

21-Jul WOD

5 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

10x10 15kg Goblet Squat

5 Rounds of -

10x 20kg rope curl

10x 20kg rope tri

5x5/5 10kg BDs Step Up 

5 Rounds of -

5x 5kg Lat raise

5x 5kg front raise

5 rounds of -

10x 10kg BC

10x 10kg HC

5x 5/5 15kg BC

20-Jul WOD

4 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5 Rounds of -

10x BB Curl

10x BB BO Row

5x10 BB Press

5 Rounds of -

5x 5kg Lat Raise

5x 5kg Front Raise

19-Jul WOD

4 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5 Rounds of -

10x BB Curl

10x BB BO Row

5x10 BB Press

18-Jul 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

5x10 PUs

5k Astro

5x5 150kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

14-Jul 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

5x10 PUs

5k Astro

5x5 160kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

12-Jul 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

5x20 PUs

5 Rounds of -

10x BB Curl

10x BB BO Row

5x10 BB Press

11-Jul 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 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 12 plates leg ext

5x 6 plates hamstring

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

10-Jul WOD

4 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5x20 PUs

5 Rounds of -

10x BB Curl

10x BB BO Row

5x10 BB Press