31-Jul WOD

Bench 

BO Row

Incline Bench 

Shoulder Press

Lat Raise

BB Bicep Curl 

Tri Kick Backs

Cycle 9k

28-Jul Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

27-Jul Spin

60min

26-Jul Spin

40min

25-Jul Lower 2

Leg Press – 4x8 @280kg

Hack Squat – 3x12 @120kg

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 @125kg

Spin 45min

24-Jul Upper 2

Bench Press – 4x8 @90kg (85)

Bent Over Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

23-Jul Spin/Walk

45min Spin

7.5k Walk

21-Jul Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

20x sprints 25 & 30 yards 

22-Jul Lower 1

Hack Squat – 4x6-8 @120kg

Leg Press – 3x10 @280kg – 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 (13)

Standing Calf Raise - 4x8 @125kg

18-Jul Lower 2

Leg Press – 4x8 @280kg

Hack Squat – 3x12 @120kg

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 @125kg

17-Jul Upper 2

Bench Press – 4x8 @90kg (85)

Bent Over Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

16-Jul Spin

45min Spin

15-Jul Lower 2

Hack Squat – 4x6-8 @120kg

Leg Press – 3x10 @280kg – 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 (13)

Standing Calf Raise - 4x8 @120kg

14-Jul Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x15 @10kg

[Skull Crushers – 3x15 @10kg

5k Astro

7-Jul Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @37.5kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

6-Jul Walk

10.6k

5-Jul Walk

12k

4-Jul Lower 2

Leg Press – 4x8 @280kg

Hack Squat – 3x12 @115kg

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

3-Jul Upper 2

Upper 2:

Bench Press – 4x8 @90kg (85)

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

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

1-Jul Lower 1

Hack Squat – 4x6-8 @115kg

Leg Press – 3x10 @280kg – 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 (13)

Standing Calf Raise - 4x8 @120kg