29-Jan Upper 2

 Bench Press – 4x5 @90kg (85)

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

Horizontal HS Press – 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (45)

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

28-Jan Lower 1

 Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (260)

RDL – 3x12 @70kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @150kg

27-Jan Spin

 60min

26-Jan Upper 1

HS Blench Press – 4x5 @90kg

HS Row – 3x10 @40kg – Tempo 3:1:1:0

Machine Bench Press - 3x12 @80kg (57.5)

Lat Pulldown – 3x12 @70kg

HS Shoulder Press – 3x8 @ empty

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

23-Jan Upper 2

 Bench Press – 4x5 @90kg (85)

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

Incline Press – 3x10 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (45)

Face Pulls – 3x15 @25kg (22.5)

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

22-Jan Spon

 30min

21-Jan Spin

 45min 

20-Jan Lower 1

Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (240)

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 @140kg

19-Jan Upper 1

Blench Press – 4x5 @90kg (85)

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

Machine Bench Press - 3x12 @80kg (57.5)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (47.5)

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

6k Astro

16-Jan Upper 2

 Bench Press – 4x5 @90kg (85)

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

Incline Bench Press – 3x12 (60)

Lat Pulldown – 3x12 @70kg 

Shoulder Press – 3x8 @50kg (47.5)

Face Pulls – 3x15 @25kg (20)

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

17-Jan Lower WOD

 Hack Squat – 4x6-8 @140kg

Pendulum Squat 5x5 @77kg

RDL – 3x12 @65kg

Lying Hamstring Curls – 3x12 @60kg

[Leg Extension – x5 @10-15 plates

Standing Calf Raise - 4x10 @140kg

15-Jan Walk/Astro

5k Walk

5k Astro

13-Jan 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 @140kg

12-Jan Upper 1

 Blench Press – 4x5 @90kg (82.5)

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

Fly Plate Machine - 3x12 30kg 

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (47.5)

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

6k Astro

10-Jan WOD

 He WOD with Jake 

Swim

9-Jan Upper 1

 Blench Press – 4x5 @90kg (82.5)

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

Machine Chest Press – 3x10-12 @80kg – Tempo 3:1:1:0 (50)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (45)

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

8-Jan Spin

 60min 

7-Jan Spin

 60min

6-Jan 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 @140kg

5-Jan Upper 2

 Bench Press – 4x5 @90kg (80)

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

Incline Smith Machine Press – 3x12 @75kg (60)

Lat Pulldown – 3x12 @70kg (62)

Shoulder Press – 3x8 @50kg (45)

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

4-Jan Walk

 8k

3-Jan Upper 1

Blench Press – 4x5 @80kg

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

Chest Fly – 3x10-12 @30kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @45kg

Lateral Raises – 3x15 @7.5kg

[Bicep Curls – 3x8-10 @12.5kg

[Skull Crushers – 3x8-10 @12.5kg