28-Dec WOD

5 Rounds of -

10x Band Shoulder

10x Band Pullaparts

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

5x5 120kg Leg Press

5x5 110kg 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

3x10 35kg Seated Row

27-Dec 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

26-Dec 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

5x5 65kg Deadlift 

5x5 40kg Squat

30min Spin

25-Dec 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

25 PUs plus 12/10/8/6

X Body Weight Row

X 12.5kg BC

5k Walk

24-Dec 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

4 rounds of -

10x 16kg KB Swings

25x PUs

3k walk

23-Dec 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 40kg Deadlift 

20x PUs

5k Walk

20-Dec BJJ

Escapes from knee ride 

19-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 40kg Deadlift 

20x 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

17-Dec 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

5 Rounds of -

5x 40kg Deadlift 

20x PUs

16-Dec 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

15-Dec 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

4 Rounds of -

10x 16kg KB Swings

25x PUs

14-Dec 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

4 Rounds of -

10x 16kg KB Swings

25x PUs

10-Dec 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

4 Rounds of -

10x 16kg KB Swings

25x PUs

5-Dec 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

4 Rounds of -

10x 16kg KB Swings

25x PUs

4-Dec 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-Dec 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

4 Rounds of -

10x 16kg KB Swings

25x PUs

25min Spin

5 Rounds of -

5x 5kgs Lat Raise

5x 5kg Front Raise

5 rounds of -

10x BCs 7kgs

10x HCs 7kgs

2-Dec 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

PUs

1-Dec Astro

4.5k