Saturday 1st March 2025

 

AMRAP 20mins

• ·       5 Deadlifts (125/85)
• ·       13 Push ups
• ·       9 Box jumps
• ·       Sprint 100m

Friday 28th February 2025

 

Bench Press

• ·       4 x 3 reps

4 Rounds

• ·       12 DB Hang Power Clean & Press (20/12.5)
• ·       20 Weighted Lunges
• ·       Run 400m

Thursday 27th February 2025

 

Barbell Complex

6 Sets (for skill not load)

• ·       Deadlift
• ·       High Hang Power Clean
• ·       Hang Power Clean
• ·       Push Press

Grace

• ·       30 Clean & Jerks for time (60/40)

Wednesday 26th February 2025

 

Barbara

5 Rounds

• ·       20 Pull Ups
• ·       30 Push Ups
• ·       40 Sit Ups
• ·       50 Squats

Tuesday 25th February 2025

 

Back Squats

• ·       5 x 2 reps

Fractured Fran

5 Rounds

• ·       9 Thrusters (42.5/30)
• ·       9 Pull Ups

Monday 24th February 2025

 

Romanian Deadlift

• ·       4 x 8 reps

AMRAP 10mins

• ·       5 Push Ups
• ·       10 Sit ups
• ·       15 Squats

Rest 2mins

AMRAP 7mins

• ·       4 Devils Presses (15/10)
• ·       6 Weighted Step Ups
• ·       8 Med Ball Twists

Saturday 22nd February 2025

 

Closed - no gym session today.

See you Monday.

No Saturday session tomorrow (22nd)

Friday 21st February 2025

 

Dumbbell Bench Pres & Chin Ups

• ·       4 x 8 Bench Press
• ·       4 x 8 Chin Ups

WOD

Run 400m

Then 5 Rounds

• ·       12 Pull Ups
• ·       12 Sumo Deadlift High Pulls
• ·       24 Step ups

Run 400m to finish

Thursday 20th February 2025

 

The Bear Complex

5 Rounds

5 Rounds

1 Round consists of 7 unbroken sets:

·         Power Clean

·         Front Squat

·         Push Press

·         Back Squat

·         Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take around 30 minutes to complete.

Wednesday 19th February 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

Tuesday 18th February 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

Monday 17th February 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 Russian Twists

Saturday 15th February 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.

Friday 14th February 2025

 

Deadlifts

• ·       6 x 4 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings (24/16)
• ·       12 Pull Ups

Thursday 13th February 2025

 

5 Sets (untimed)

• ·       3 Snatch Grip Deadlifts
• ·       3 Hang Power Snatches
• ·       3 Power Snatches

Isabel

• ·       30 Snatches (60/40)

Rest 3 mins

4 Rounds

• ·       Sprint 40m
• ·       6 Box Jumps
• ·       6 Wall ball

Rest 3 mins

12-9-6

• ·       Thrusters (40/30)
• ·       Burpees

7 min time cap on each of the 3 workouts

Wednesday 12th February 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.

Tuesday 11th February 2025

 

Push Press

• ·       4 sets of 4 reps

7 Rounds

• ·       9 Deadlifts (100/65)
• ·       12 Pistols (alt leg)
• ·       Sprint driveway

Monday 10th February 2025

 

Glute Bridges

• ·       4 sets of 12 reps

Good Mornings

• ·       4 sets of 12 reps

AMRAP 20 mins

• ·       14 DB Snatches (7 each arm – 20/10)
• ·       12 Push Ups
• ·       10 Toes to bar

Saturday 8th February 2025

 

Open 12.3

AMRAP 18mins

• ·       Run 100m
• ·       15 Box Jumps
• ·       12 Push Press
• ·       9 Toes to Bar

Friday 7th February 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.

Thursday 6th February 2025

 

Push Press

• ·       5 x 4reps

6 Rounds

• ·       30 Double Unders
• ·       12 Pull Ups
• ·       12 Box Jumps
• ·       12 Burpees

Wednesday 5th February 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

Tuesday 4th February 2025

 

Mobility – lower body

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

Monday 3rd February 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)