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

27-Nov 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

26-Nov Spin

 60min

25-Nov Lower 2

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

24-Nov 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

5k Astro

21-Nov Spin

60 min

19-Nov 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

18-Nov Lower 2

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

17-Nov 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

5k Astro

15-Nov Spin

50min

14-Nov Spin

60min

13-Nov 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

12-Nov Lower 1

Hack Squat – 4x6-8 @135kg

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

11-Nov 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

45min Spin

6-Nov 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

5-Nov Walk

8k

4-Nov Lower 1

Hack Squat – 4x6-8 @135kg

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

3-Nov 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

2-Nov Walk

10k

31-Oct Lower 2

Leg Press – 4x8 @300kg

Hack Squat – 3x12 @135kg

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

30-Oct 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

5k Astro

29-Oct 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 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

28-Oct 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 70kg BO Row

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

23-Oct 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

22-Oct 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 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

20-Oct 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

5k Astro

18-Oct Spin

45min

17-Oct Spin

60min Spin

16-Oct 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

13-Oct 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 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

13-Oct 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

5k Astro

9-Oct 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

8-Oct Spin

45min

7-Oct 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 - 4x10 @120kg

4-Oct WOD

Shoulder Press x8-10

20kg, 30kg, 40kg(8), 40kg(8)

Pendley Row x8

50kg, 60kg, 70kg

Incline DB Bench x15

25kgs, 25kg, 25kg

20kg Plank 3x60min 

BC DB 3x10/10 17.5kgsv

BB Curl 3x25 

Tri Kickback 6x8/8 7kg

45min Spin

6-Oct 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 (65kg)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

7k walk

3-Oct Upper 2

Bench Press – 4x5 @90kg (85)

Bent Over Row – 3x8-10 @37.5kg – 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

1-Oct WOD

5 Rounds of -

10x Squat 17.5kg

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Heel Touch

10x Wall Sliders

5x20 16kg KB Swing

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