31-May Spin

60min 

30-May Lower 2

Leg Press – 4x8 @270kg

Hack Squat – 3x12 @110kg

RDL – 3x12 @30kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-12 @61kg

[Leg Extension – 3x15 @8 Plates]

[Paused Goblet Squat – 1x12 @25kg]

Standing Calf Raise - 4x8 @125kg

29-May Upper 2

Bench Press – 4x8 @85kg

Bent Over Row – 3x8-10 @35kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @70kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

28-May WOD

45min Spin

5 Rounds of 

20x PUs

10x 16kg KB Swings

7.5k walk

27-May Lower 1

Hack Squat – 4x6-8 @110kg

Leg Press – 3x10 @270kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg

Standing Calf Raise - 4x8 @120kg

26-May Upper 1

Bench Press – 4x5 @82.5kg

Chest-Supported DB Row – 3x8-10 @35kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @57.5kg – Tempo 3:1:1:0

Lat Pulldown – 3x10 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @7.5kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

21-May Upper 2

Bench Press – 4x8 @82.5kg

Bent Over Row – 3x8-10 @35kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @70kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @45kg

Face Pulls – 3x15 @21kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

20-May Lower 1

Hack Squat – 4x6-8 @110kg

Leg Press – 3x10 @270kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg

Standing Calf Raise - 4x8 @120kg

19-May Upper 1

Bench Press – 4x5 @82.5kg

Chest-Supported DB Row – 3x8-10 @32.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @57.5kg – Tempo 3:1:1:0

Lat Pulldown – 3x10 @70kg

Shoulder Press – 3x8 @45kg

Lateral Raises – 3x15 @7.5kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

18-May WOD

45min Spin

17-May WOD

30min Spin

5 Rounds of 

20x PUs

10x 16kg KB Swings

16-May Lower 2

Lower 2:

Leg Press – 4x8 @260kg

Hack Squat – 3x12 @110kg

RDL – 3x12 @30kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-12 @61kg

[Leg Extension – 3x15 @7 Plates]

[Paused Goblet Squat – 1x15 @25kg]

Standing Calf Raise - 4x8 @120kg

15-May Upper 2

Bench Press – 4x8 @90kg

Bent Over Row – 3x8-10 @32.5kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @45kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

14-May WOD

30min Spin

5 Rounds of 

20x PUs

10x 16kg KB Swings

13-May Lower 1

Hack Squat – 4x6-8 @100kg

Leg Press – 3x10 @260kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg

12-May Upper 1

Bench Press – 4x5 @80kg

Chest-Supported DB Row – 3x8-10 @30kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @57.5kg – Tempo 3:1:1:0

Lat Pulldown – 3x10 @70kg

Shoulder Press – 3x8 @45kg

Lateral Raises – 3x15 @7.5kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

10-May Walk

10.8k

9-May Lower 2

Lower 2:

Leg Press – 4x8 @260kg

Hack Squat – 3x12 @105kg

RDL – 3x12 @30kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates]

[Paused Goblet Squat – 1x15 @25kg]

Standing Calf Raise - 4x8 @110kg

8-May Upper 2

Bench Press – 4x8 @90kg

Bent Over Row – 3x8-10 @60kg - Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @70kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @45kg

Face Pulls – 3x15 @21.5

[Bicep Curls – 3x12 @10kg]

[Skull Crushers – 3x12 @10kg]

5k Astro

7-May WOD

30min Spin

5 Rounds of 

20x PUs

10x 16kg KB Swings

6-May Lower 1

Hack Squat – 4x6-8 @100kg

Leg Press – 3x10 @260kg – Tempo 3:1:0:1

RDL – 3x12 @50kg

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-15 @54kg

[Leg Extension – 3x15 @7 Plates

[Paused Goblet Squat – 1x15 @25kg

Calf Standing Raise 4x8 @110kg

5k walk

5-May Upper 1

45min Spin

Bench Press – 4x5 @90kg (80)

Chest-Supported DB Row – 3x8-10 @27.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (57.5)

Lat Pulldown – 3x12 @60kg

Shoulder Press – 3x8 @45kg

Lateral Raises – 3x15 @7.5

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

4-May Walk

5k

3-May Hike

6k Hike

2-May Upper 2

Bench Press – 4x8 @87.5

Bent Over Row – 3x8-10 @55kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @60kg

Lat Pulldown – 3x12 @60kg

Shoulder Press – 3x8 @45kg

Face Pulls – 3x15 @21.5

[Bicep Curls – 3x12 @10kg]

[Skull Crushers – 3x12 @10kg]

1-May Lower 2

Leg Press – 4x8 @260kg

Hack Squat – 3x12 @100kg

RDL – 3x12 @25kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @7 Plates]

[Paused Goblet Squat – 3x15 @25kg]

5k Walk