Front Squats
- · 4 x 2 reps
15-12-9
- · Devils Presses
- · DB Squats
Rest 1 min between rounds
Thursday, August 21, 2025
Wednesday, August 20, 2025
Thursday 21st August 2025
KB Deadlifts
- · 12-12-12-12
5 Rounds
- · 20 Push Press (30/20)
- · 20 Wall Ball
- · 20 Box Step Overs
Tuesday, August 19, 2025
Wednesday 20th August 2025
Arm Bar
- · 2 sets of 2 each arm
Bent Over Rows
- · 5-5-5-5
DB Fun – 10 Rounds
- · 10 DB Swings (20/15)
- · 10 DB Snatches
- · 10 DB Push Press
- · 10 Lunge Steps with DB
- · 10 Double Unders
Monday, August 18, 2025
Tuesday 19th August 2025
Weighted Pull Ups
- · 5 x 5
Push Press
- · 8-8-8
WOD
- · 100 Squats
- · 80 Sit Ups
- · 60 Push Ups
- · 40 Pull Ups
- · 20 Handstand Push Ups
Sunday, August 17, 2025
Monday 18th August 2025
Bottoms Up KB Press
- · 6 sets of 2 (each arm)
Deadlift
- · 3-3-3-3-3
EMOM 12 mins
- · 3 Burpees
- · Sprint 30m
Friday, August 15, 2025
Saturday 16th August 2025
Gallagher & McDonald
2 Rounds
- · Run 200m
- · 16 KB Swings (24/16)
- · 16 Pull Ups
- · 16 Front Squats (50/30)
- · Run 200m
- · 14 KB Swings
- · 14 Pull Ups
- · 14 Front Squats
- · Run 200m
- · 12 KB Swings
- · 12 Pull Ups
- · 12 Front Squats
Thursday, August 14, 2025
Friday 15th August 2025
Back Squats
- · 5,3,3,2,2,1,1
WOD
Run 400m
- Then 5 Rounds
- · 12 Pull Ups
- · 12 Sumo Deadlift High Pulls
- · 24 Step ups
Run 400m to
finish
Wednesday, August 13, 2025
Thursday 14th August 2025
Linda
10-9-8-7-6-5-4-3-2-1
· 1 ½ Bodyweight
Deadlift
· Bodyweight Bench
Press
· ¾ Bodyweight Clean
We’re doing this
untimed as a strength/endurance exercise
Tuesday, August 12, 2025
Wednesday 13th August 2025
Arm Bar
- · 4 each side
Single
arm rows (KB or DB)
- ·
3
sets of 8 each arm
EMOM 16
mins
- · 6 Push Ups
- · 9 Sit Ups
- · 12 Squats
Monday, August 11, 2025
Tuesday 12th August 2025
Shoulder to Overhead (push press or jerk)
- ·
4
sets of 4 reps
5 Rounds
- ·
3
Wall Walks
- ·
6
Clean & Jerks (60/40)
- ·
9
Toes to bar
Sunday, August 10, 2025
Monday 11th August 2025
Deadlift
- · 5
sets of 3 reps
AMRAP
12mins
- ·
10
Single arm KB swings (L) (24/16)
- ·
10
Single arm KB swings (R).
- ·
20
Front Rack Lunges (KB)
- ·
20
Sit Ups
Friday, August 8, 2025
Saturday 9th August 2025
Zeus
3 Rounds
- ·
30
Wall ball
- ·
30
Sumo Deadlift High Pulls (30/20)
- ·
30
Box Jumps
- ·
30
Push Press (30/20)
- ·
Row
30 Cals
- ·
30
Push ups
- ·
10
Bodyweight Back Squats
As always
everything can be modified.
Thursday, August 7, 2025
Friday 8th August 2025
Deadlifts
- · 5
x 3 reps
Helen
4 Rounds
- ·
40
Jumping Jacks
- ·
15
KB Swings (24/16)
- ·
12
Pull Ups
Wednesday, August 6, 2025
Thurtsday 7th August 2025
Zercher Squats
- · 4 x 4
5 Sets
(untimed)
- ·
3
Snatch Grip Deadlifts
- ·
3
Hang Power Snatches
- ·
3
Power Snatches
Isabel
- ·
30
Snatches (60/40)
Tuesday, August 5, 2025
Wednesday 6th August 2025
Filthy Fifty
- · 50 Box jumps (24/20)
- · 50 Jumping pull-ups
- · 50 Kettlebell swings (16/12)
- · Walking Lunge, 50 steps
- · 50 Knees to elbows
- · 50 Push press (20/15)
- · 50 Back extensions
- · 50 Wall ball shots (20/14)
- · 50 Burpees
- · 50 Double unders
Options
- · Dirty Thirty (30 reps)
- · Many more for each exercise, just
ask.
Monday, August 4, 2025
Tuesday 5th August 2025
Push Press
- ·
4
sets of 4 reps
7 Rounds
- ·
9
Deadlifts (100/65)
- ·
12
Pistols (alt leg)
- ·
Sprint
driveway
Sunday, August 3, 2025
Monday 4th August 2025
Glute Bridges
- ·
4
sets of 12 reps
Good
Mornings
- ·
4
sets of 12 reps
AMRAP 20
mins
- ·
16
Alt DB Snatches (20/15)
- ·
12
Push Ups
- ·
8 Toes to bar
Friday, August 1, 2025
Saturday 2nd August 2025
Fat Amy
- ·
50
Squats
- ·
10
Burpees
- ·
40
Sit Ups
- ·
10
Burpees
- ·
30
Lunges
- ·
10
Burpees
- ·
20
KB Swings (24/16)
- ·
10
Burpees
- ·
10m
Bear Crawl
- ·
10
Burpees
- ·
20
KB Swings
- ·
10
Burpees
- ·
30
Lunges
- ·
10
Burpees
- ·
40
Sit Ups
- ·
10
Burpees
- ·
50
Squats
Thursday, July 31, 2025
Friday 1st August 2025
Fight Gone Bad
3 Rounds
- · Wall Ball (20/14)
- · Sumo Deadlift High Pull (35/20)
- · Box Jump (24/20)
- · Push Press (35/20)
- · Row (calories)
Work for 1
minute at each station, moving immediately to the next station at the
completion of the minute (no rest). Rest for 1 minute at the completion of all
5 stations (1 round). Count total reps completed including calories on rower.
Wednesday, July 30, 2025
Thursday 31st July 2025
Push Press
- ·
5
x 4reps
6 Rounds
- ·
30
Double Unders
- ·
12
Pull Ups
- ·
12
Box Jumps
- ·
12
Burpees
Tuesday, July 29, 2025
Wednesday 30th July 2025
Back Squats
- ·
5
x 4 reps
WOD
- ·
21
Deadlifts (90/55)
- ·
7
Wall Walks
- ·
15
Deadlifts
- ·
5
Wall Walks
- ·
9
Deadlifts
- ·
3
Wall Walks
Monday, July 28, 2025
Tuesday 29th July 2025
DB Bench/ Bent Over Rows
- ·
5
x 8 reps each
5 x 3min
Rounds
- ·
10
DB Clean & Jerks (20/12.5)
- ·
20
Pull Ups
- ·
Max
cals on rower or shuttle runs in time remaining in 3mins
·
1
min rest between rounds
Sunday, July 27, 2025
Monday 28th July 2025
Deadlift
- ·
5
x 5 reps
AMRAP
4mins
- ·
8
KB Sumo Deadlift High Pulls (24/16)
- ·
8
Push Ups
Rest 2
mins
AMRAP
4mins
- ·
8
KB Swings (24/16)
- ·
8
Goblet Squats
Rest 2
mins
AMRAP 4
mins
- ·
8
DB Step Ups (20/10)
- ·
8
Russian Twists (24/16)
Friday, July 25, 2025
Saturday 26th July 2025
The Seven
7 Rounds
· 7 Handstand Push Ups
· 7 Thrusters (60/40)
· 7 Knees to Elbow
· 7 Deadlifts (110/70)
· 7 Burpees
· 7 KB Swings (32/24)
· 7 Pull Ups
Thursday, July 24, 2025
Friday 25th July 2025
Sumo Deadlift
- ·
5
sets of 6 reps
6 Rounds
- · 6 Inchworms
- · 10 Mountain Climbers
- · 14 DB Clean & Press (alt) – (15/10)
Tuesday, July 22, 2025
Wednesday 23rd July 2025
Front Squats
- ·
5
sets of 4 reps
5 Rounds
- ·
12
Power Cleans (50/35)
- ·
12
Box Jumps
- ·
60
Double Unders
Monday, July 21, 2025
Tuesday 22nd July 2025
WOD
- ·
25
Pull Ups
- ·
50
Push Ups
- ·
50
Russian Twists
- ·
50
KB Swings (24/16)
- ·
50
Sit Ups
- ·
50
Lunges
- ·
25
Burpees
Finisher
- ·
Run
2 x 400m
Sunday, July 20, 2025
Monday 21st July 2025
Push Press
- ·
4
sets of 4 reps
Chin Ups
- ·
4
sets of 5 reps
AMRAP 15
mins
- ·
8
Wall Ball
- ·
8
Dips
- ·
8
Toe to Bar
- ·
Sprint
Friday, July 18, 2025
Saturday 19th July 2025
Akka
10 Rounds
- · 22 Push Ups
- · 22m Walking Lunge
- · 22 Squats
- · 22m Bear Crawl
- · Run 200m
Thursday, July 17, 2025
Friday 18th July 2025
Sumo Deadlift
- · 4-4-4-4
AMRAP 8 mins
- · 3 Wall Walks
- · 6 Box Jumps
- · 9 Crunches
Rest 2 mins
AMRAP 8 mins
- · 3 Toes to Bar
- · 6 Hand Release Push Ups
- · 9 Back Extensions
Wednesday, July 16, 2025
Thursady 17th July 2025
Pull Ups (weighted if possible)
- · 5 x 4
5 Rounds
- · 20 DB Snatches (20/10)
- · 15 KB Sumo Deadlifts (24/16)
- · 10 Front Rack Lunges with KB
Finisher
- · Max Burpees in 3 mins
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