3-Apr 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

BC BB 5x10

Shoulder Press 3x10

30-Mar Astro

 5k 

28-Mar Walk

 18k Walk

26-Mar Upper 2

Bench Press – 4x5 @90kg (85)

Bent Over Row – 3x8-10 @45kg – 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

25-Mar Lower 1

Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (200)

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

24-Mar Spin

 60min

23-Mar Upper 1

 Bench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (45)

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg (12.5)

[Skull Crushers – 3x8-10 @15

5k Astro

20-Mar Spin

 35min 

18-Mar Lower 1

 Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (200)

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

17-Mar Upper 1

Bench Press – 4x5 @90kg (80)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

14-Mar Spin

 60min

13-Mar 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

10-Mar Spin

 60min

9-Mar Upper 1

 Bench Press – 4x5 @90kg (87.5)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

Astro 5k

6-Mar Spin

 45min

5-Mar Upper 2

  Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @45kg – 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

Astro 5k

2-Mar Upper 1

  Bench Press – 4x5 @90kg (87.5)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

Astro

24-Feb Upper 1

 Bench Press – 4x5 @90kg (87.5)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

23-Feb Astro

 5k

20-Feb Spin

 60min

19-Feb Upper 2

 Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @45kg – 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

16-Feb Upper 1

Blench Press – 4x5 @90kg (87.5)

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

HS ISO Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

12-Feb 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 (72.5)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

10-Feb Lower 1

 Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (340)

RDL – 3x12 @70kg

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Seated Calf Raise - 4x10 @80kg

9-Feb Upper 1

 Blench Press – 4x5 @90kg (85)

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

HS ISO Bench Press - 3x12 @70kg (x8)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

6-Feb Lower 2

 Leg Press – 4x8 @300kg

Hack Squat – 3x12 @140kg

RDL – 3x12 @35kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates]

[Paused Goblet Squat – 3x15 @25kg]

Standing Calf Raise - 4x10 @130kg

5-Feb 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

4-Feb Lower 1

 Pendulum Squat – 4x6-8 @70kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (270)

RDL – 3x12 @70kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Seated Calf Raise - 4x20 @40kg

2-Feb Upper 1

 Blench Press – 4x5 @90kg (85)

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

HS ISO Bench Press - 3x12 @80kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (47.5)

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

31-Jan Walk

 10k

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