28-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x 60kg Deadlift

20x PUs

25-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 Rounds of -

5x 60kg Deadlift

20x PUs

24-Nov 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

23-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4rounds of -

10x 16kg KB Swing

25x PUs

22-Nov WOD

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

3 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

3 rounds of -

5x 40kg Shoulder Press

5x 17.5kg BO Fly

5 Rounds of - 

5x 5kg Lat Raise

5x 5kg Front Rais

21-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4rounds of -

10x 16kg KB Swing

25x PUs

3k Astro

2k Row

5 Rounds of -

10x 23kg Rope BC

10x 23kg Rope T PD

20-Nov 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

19-Nov WOD

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4rounds of -

10x 16kg KB Swing

25x PUs

18-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4rounds of -

10x 16kg KB Swing

25x PUs

16-Nov WOD

3 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

3 rounds of -

5x 40kg Shoulder Press

5x 17.5kg BO Fly

5 Rounds of - 

5x 5kg Lat Raise

5x 5kg Front Rais

20min Spin

6k walk

15-Nov Walk

7k

14–Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 60kg Deadlift 

25x PUs

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

13-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Press

25x PUs

5 Rounds of -

5x BB Curl

5x BB BO Curl

5x R Curl

3x15 BB Press 

11-Nov 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

10-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Press

25x PUs

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

9-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

5x 60kg Deadlift

20x PUs

8-Nov WOD

3 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

3 rounds of -

5x 40kg Shoulder Press

5x 17.5kg BO Fly

5 Rounds of - 

5x 5kg Lat Raise

5x 5kg Front Raise

7-Nov WOD

Lower back and hip mobility drills

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

10x 16kg KB Press

25x PUs

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

2k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

6-Nov Walk

15k 

howth and dun Laoghaire 

5-Nov Walk

5k

4-Nov 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

3-Nov WOD

Lower back/hip mobility 

5 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5 rounds of -

5x 60kg Deadlift

20x PUs

5k Astro

2-Nov WOD

3 Rounds of -

10x 12.5kg Goblet Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

3 rounds of -

5/5x 16kg KB Press

10x BB Row

3 rounds of -

5x 40kg Press

5x 17.5kgs BO Fly

5 rounds of -

5x 5kg lateral raise

5x 5kg frontal raise

20min spin

5k walk