25-Dec Spin

 45min Spin

23-Dec 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 70kg BO Row

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

19-Dec Spin

 60min Spin

18-Dec 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 70kg BO Row

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

9-Dec WOD

 Pounds:

5x10 50s Bench

3x10 70s BO Row Bench

3x10 50s Incline Bench

5x20 40 Goblet Squat

3x15 15s Lateral Raise 

[Bicep Curls – 3x12 25s

[Skull Crushers – 3x12 25s

8-Dec Hotel WOD

 Pounds:

5x10 50s Bench

3x10 70s BO Row Bench

3x10 50s Incline Bench

5x20 40 Goblet Squat

3x15 15s Lateral Raise 

[Bicep Curls – 3x12 25s

[Skull Crushers – 3x12 25s

5-Dec Spin

 60min 

4-Dec Upper 2

 Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @40kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @75kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

3-Dec Spin

 60min

2-Dec Lower 1

Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1

RDL – 3x12 @65kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

1-Dec Upper 1

 Blench Press – 4x5 @87.5kg

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

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

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @15kg

[Skull Crushers – 3x12 @15kg

6.5k Astro

29-Nov Walk

 8.2k