30-Sept Spin

60min Spin

29-Sept Upper 1

Blench Press – 4x5 @85kg

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

Machine Chest Press – 3x10-12 @80kg – Tempo 3:1:1:0 (67.5)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

26-Sept Spin

60min

25-Sept Upper 1

Blench Press – 4x5 @85kg

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

Machine Chest Press – 3x10-12 @80kg – Tempo 3:1:1:0 (65)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

24-Sept Lower 2

Leg Press – 4x8 @300kg

Hack Squat – 3x12 @130kg

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x8 @125kg

23-Sept Spin

60min

22-Sept WOD

3 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HCs

3 Rounds of -

10x 25kg BDs Incline Row

10x 60kg BO Row

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

5k Astro

18-Sept WOD

Hotel WOD

16-Sept Lower 1

Hack Squat – 4x6-8 @130kg

Leg Press – 3x10 @300kg – 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 – 3x15 @25kg

Standing Calf Raise - 4x8 @125kg

15-Sept Upper 1

Blench Press – 4x5 @85kg

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

Machine Chest Press – 3x10-12 @80kg – Tempo 3:1:1:0 (65)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

13-Sept WOD

Walk/45min Spin/Swim

12-Sept Walk

17k

10-Sept Lower 2

Leg Press – 4x8 @300kg

Hack Squat – 3x12 @130kg

RDL – 3x12 @30kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates]

[Paused Goblet Squat – 3x15 @25kg]

Standing Calf Raise - 4x8 @125kg

9-Sept Spin

60min

8-Sept Upper 1

Blench Press – 4x5 @85kg

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (62.5)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

7-Sept WOD

Mini Arm WOD

5-Sept Lower 2

Leg Press – 4x8 @280kg

Hack Squat – 3x12 @125kg

RDL – 3x12 @30kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates]

[Paused Goblet Squat – 3x15 @25kg]

Standing Calf Raise - 4x8 @125kg

4-Sept 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

3-Sept Spin

45min

2-Sept Lower 1

Hack Squat – 4x6-8 @125kg

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

1-Sept WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HCs

4 Rounds of -

10x 25kg BDs Incline Row

10x 60kg BO Row

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

5k Astro