31-Jan WOD

3 Rounds of -

10x 12.5kg 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

3 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

3 rounds of -

5x 40kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 5kg Lat Raise

5x 5kg Front Raise

30-Jan 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

Astro 5k

5x5 120kg Leg Press

5x5 110kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

28-Jan Walk

6.6k

27-Jan 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

26-Jan WOD

Lower back & hip mobility

Stretch

Astro 5k

5x5 120kg Leg Press

5x5 110kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

25-Jan WOD

3 Rounds of -

10x 12.5kg 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

3 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

3 rounds of -

5x 40kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 5kg Lat Raise

5x 5kg Front Raise

24-Jan WOD & BJJ

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 Swing

20x PUs

60min BJJ

23-Jan 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

Astro 5k

5x5 120kg Leg Press

5x5 110kg Calf Raise

5 Rounds of -

5x 13 plates leg ext

5x 6 plates hamstring

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

3x10 35kg Seated Row

22-Jan 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 -

10x 16kg KB Swing

20x PUs

Walk - 17k

21-Jan WOD

5 Rounds of -

10x 12.5kg 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

3 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

3 rounds of -

5x 40kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 5kg Lat Raise

5x 5kg Front Raise

6k Walk

19-Jan Astro

5k

16-Jan 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 Swing

20x PUs

13-Jan 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

12-Jan 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 Swing

20x PUs

5k Astro 

9-Jan 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 Swing

20x PUs

5k Astro 

11-Jan 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 -

10x 16kg KB Swing

20x PUs

5k Astro 

6-Jan 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

5-Jan 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

5k Astro

3-Jan 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

1-Jan Walk

9.5k

30-Dec Walk

9.5k

29-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