25-Feb WOD

Lower back & hip mobility 

5 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

Push Ups

20min Spin

24-Feb 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

Push ups/Arms

23-Feb WOD

Lower back & hip mobility 

3 Rounds of -

10x 12.5kg 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

6 Rounds of - 

5x 5kg Lat Raise

5x 5kg Front Raise

10min Spin

22-Feb 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 50kg Deadlift

20x PUs

21-Feb 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 -

10x 16kg KB Swing

20x PUs

20-Feb 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 100kg 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

19-Feb 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

25min Spin

16-Feb 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 -

10x 16kg KB Swing

20x PUs

18-Feb WOD

Lower back & hip mobility 

3 Rounds of -

10x 12.5kg 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

6 Rounds of - 

5x 5kg Lat Raise

5x 5kg Front Raise

15-Feb WOD

Lower back & mobility 

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 -

10x 16kg KB Swing

20x PUs

14-Feb 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

13-Feb Astro

5k

10-Feb 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

9-Feb 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

6-Feb 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

5 Rounds of -

10x 16kg KB Swing

10x PUs

5 Rounds of -

5x BB Curl

5x BB BO Row

5x BB R Curl

35min Spin

2-Feb WOD

Lower Back & Mobilty 

3 Rounds of -

10x 12.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 Rounds of -

10x 16kg KB Swing

25x PUs

5k Astro

1-Feb 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