31-May WOD

4k walk

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB Swing

30-May WOD

Bench

Power 5x3 82.5kg

Wide 5x3 72.5kg

Narrow 5x3 60kg

BO Row 5x5 70kg

5x5 DB Row 25kg

BC 3x10 17.5kg

HC 3x10 17.5kg

5 Rounds of -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

5k Walk 

1k Row

5x5 ISO Lat R

5x10 42.5kg Lat Pull Down

5x10 42.5kg Seated Row

29-May WOD

4k Walk

5 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

PUs

5k Astro

5x5 140kg Leg Press

5x5 110kg Calf Raise

5 Rounds of -

5x13plates leg ext

5x 6 plates hamstring

500m Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

28-May Hike

9.5k Hike

27-May WOD

5 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB Swing

26-May WOD

3 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

4 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

25-May WOD

4k Walk

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x13 plates leg ext

5x 6 plates hamstring

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

24-May WOD

4k walk 

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB Swing

23-May WOD

4k Walk

Bench

Power 5x3 80kg

Wide 5x3 70kg

Narrow 5x3 60kg

BO Row 5x5 60kg

5x5 DB Row 25kg

BC 3x3 25kg

HC 3x3 25kg

5 Rounds of -

8x 7kg BDs Skull Crushersk

8x 7kg DB Flys

22-May WOD

4k walk 

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB Swing

5k Astro

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x12 plates leg ext

5x 6 plates hamstring

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

21-May WOD

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

5x 60kg Deadlift

HCs finisher 5x10 12.5kgs 

19-May WOD

3 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

4 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

18-May WOD

4k Walk 

Lower back & hip mobility

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

5k Astro

5x5 Seated Leg Press 80kg

5x5 100kg Calf Raise

5 Rounds of -

5x12 plates leg ext

5x 6 plates hamstring

1k Row

5x10 15kg Rope Tri

5x10 15kg Bar Cable Curl

17-May WOD

5 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

5 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

5 Rounds of -

25 PUs plus 10 of 

X Body Weight Row

X 12.5kg BC

4k walk work

16-May WOD

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

5x 60kg Deadlift

20min Spin

15-May WOD

Lower back & hip mobility

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

4 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

Astro 5k

5x5 120kg Leg Press

5x5 100kg Calf Raise

5 Rounds of -

5x12 plates leg ext

5x 6 plates hamstring

1k Row

5 rounds of -

10x 23kg Rope BC

10x 23kg Rope Tri

12-May WOD

5 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

5 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

5 Rounds of -

25 PUs plus 10 of 

X Body Weight Row

X 12.5kg BC

11-May WOD

Lower back & hip mobility

5 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

5x 60kg Deadlift

9-May WOD

3 Rounds of -

10x 17.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

Stretch

4 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

4 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

15min Spin

7-May WOD

5 Rounds of -

10x Band Dislocate

10x Band Pullaparts

10x 17.5kg Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB Swing

5 rounds of -

5x 42.5kg Shoulder Press

10x Squat

5 rounds of -

5x BB Curl

5x BB BO Row

5x BB R Curl

6-May Spin

30min

6k walk