30-Aug 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 70kg Deadlift

3 rounds of - 

10x 16kg KB swings

10x PUs

29-Aug WOD

4k walk

3 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

Stretch

5 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

5 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

5 rounds of -

5x 7kg BDs Front Raise

5x 7kg BD Lateral Raise

28-Aug Astro

Lower back and hip mobility 

5k astro

26-Aug Walk

8k Walk

21-Aug WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

4 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

4 Rounds of -

25 PUs plus 12/10/8/6

X Body Weight Row

X 12.5kg BC

20-Aug Walk

6k Walk

18-Aug 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

17-Aug Walk/Astro

4k walk

5k Astro

16-Aug 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

14-Aug 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

4 rounds of -

25x PUs

10x 16kg KB Swing

5k Astro

5x5 110kg Leg Press

5x5 90kg Calf Raise

5 Rounds of -

5x12 plates leg ext

5x 6 plates hamstring

5 rounds of -

10x 15kg Rope BC

10x 15kg Rope Tri

15-Aug WOD

4k walk

3 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

Stretch

5 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

5 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

5 rounds of -

5x 7kg BDs Front Raise

5x 7kg BD Lateral Raise 

5k walk

12-Aug WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HC

4 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

4 Rounds of -

25 PUs plus 12/10/8/6

X Body Weight Row

X 12.5kg BC

5 Rounds of -

5x BB C

5x BB Row

5x BB RC

11-Aug Walk

10k

10-Aug Astro

4k Walk

5k Astro

9-Aug WOD

3 Rounds of -

10x Squat 17.5kg

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

Stretch

5 rounds of -

5/5x 16kg kB Press

10x BB Upright Row

5 rounds of -

5x 42.5kg Shoulder Press

5x 17.5kg BO Fly

6 Rounds of - 

5x 7kg Lat Raise

5x 7kg Front Raise

8-Aug 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

5 rounds of -

20x PUs

5x 60kg Deadlift

5k Walk

7-Aug Hike

7k Hike

6-Aug Spin

5k Walk

60min Spin 

4-Aug 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

4 rounds of -

25x PUs

10x 16kg KB Swing

3-Aug WOD

4k

5 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

100 PUs

5k Astro

1-Aug 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 Walk