Saturday 31st May 2025

 

Mini Murph (deconstructed)

5 Rounds

• ·       Run 200m
• ·       12 Pull Ups
• ·       24 Push Ups
• ·       36 Squats

Friday 30Th May 2025

 

Back Squats

• ·       4 x 3 reps

Helen

3 Rounds

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

Thursday 29th May 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

Wednesday 28th May 2025

 

Push Press

• ·       4 x 4

7 Rounds

• ·       10 Hang Power Cleans (40/25)
• ·       10 Hand Release Push Ups
• ·       10 Floor Wipers

Tuesday 27th May 2025

 

Deadlift

• ·       3 x 5 reps

Kalsu

• ·       100 Thrusters for time (60/40)
• ·       Every minute do 5 burpees

Monday 26th May 2025

 

Decline Ring Rows

• ·       5 x 8

Chin Ups

• ·       5 x 8

For 15 mins

3,6,9,12, etc

• ·       V Ups
• ·       Russian KB Swings (24/16)
• ·       10 Shuttle runs

Saturday 24th May 2025

 

Benchmark (Girls) WOD’s as a 7min AMRAP

Helen

3 Rounds

• ·       Run 200m
• ·       12 KB Swings
• ·       6 Pull Ups

Rest 3 mins

Kelly

5 Rounds

• ·       Run 40m
• ·       10 Box Jumps
• ·       10 Wall Ball

Rest 3 mins

Elizabeth

12-9-6

• ·       Cleans (60/40)
• ·       Ring Dips

Complete as much or as many rounds of each workout in 7 minutes, rest and do the same with the next workout etc.

Friday 23rd May 2025

 

Jack

AMRAP 20mins

• ·       10 Push Press (50/35)
• ·       10 KB Swings (24/16)
• ·       10 Box Jumps

Thursday 22nd May 2025

 

DB Bench Press

• ·       5 x 5 reps

Isabel

• ·       30 Snatches for time (60/40)

Finisher

• ·       Row 3 x 250mN

Wednesday 21st may 2025

 

Deadlift

• ·       4 x 4 reps

Every 2mins for 10 rounds

• ·       12 Wall Ball
• ·       12 DB Push Press
• ·       12 DB Squats
• ·       20 Double Unders

Tuesday 20th May 2025

 

DB Bench Press

• ·       5 x 5 reps

Isabel

• ·       30 Snatches for time (60/40)

Finisher

• ·       Tabata Burpees

No gym tonight. 
Water over roads here so stay home and stay safe.

Also no 6am session tomorrow.

In view of the forecast, the 6am session tomorrow is cancelled.
The evening sessions will go ahead but stay tuned in case things change.

Monday 19th May 2025

 

Front Squats

• ·       4 x 4 reps

6 Rounds

• ·       9 Pull Ups
• ·       12 Dips
• ·       15 Box Jumps
• ·       21 Toes to Wall

Saturday 17th May 2025

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunges
• ·       Run 400m

Friday 16th May 2025

 

DB Push Press

• ·       3 x 5 each arm

Strict Pull Ups

• ·       3 x 5 reps

Open 22.1

AMRAP 15mins

• ·       3 Wall Walks
• ·       12 DB Snatches (Alternating arms)
• ·       15 Goblet Squats

Thursday 15th May 2025

 

Single Arm Overhead Squats (DB)

• ·       2-2-2-2-2-2 (each arm)

5 Rounds

• ·       10 Hand release Push Ups
• ·       Bear Crawl
• ·       20 Pistols (one leg squat) alternating

Wednesday 14th May 2025

 

Nate

AMRAP 20mins

• ·       2 Muscle ups
• ·       4 Handstand Push Ups
• ·       8 KB Swings (32/24)

Substitute:

• ·       Pull Ups & Dips for Muscle ups
• ·       Shoulder Press for HSPU

Tuesday 13th May 2025

 

Glute Bridges (single leg)

• ·       4 x 8 (each leg)

Sumo Deadlifts

• ·       4 x 8 reps

WOD

• ·       50 Double Unders
• ·       50 Squats
• ·       50 DU’s
• ·       40 Squats
• ·       50 DU’s
• ·       30 Squats
• ·       50 DU’s
• ·       20 Squats
• ·       50 DU’s
• ·       10 Squats

Monday 12th May 2025

 

Back Squats

• ·       5-3-3-2-2-1-1

21-15-9-9-15-21

• ·       Wall Ball
• ·       Overhead Sit Ups (15/10)
• ·       Sumo Deadlift High Pull (KB – 24/16)

Saturday 10th May 2025

 

300

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Wall Ball
• ·       50 Floor Wipers
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Friday 9th May 2025

 

For time:

• ·       20 Burpees
• ·       100 Double Unders
• ·       20 Left Arm DB Snatches (22.5/15)
• ·       20 Right Arm DB Snatches
• ·       20 Driveway Runs
• ·       50 Single Arm Overhead DB Lunges
• ·       20 Driveway Runs
• ·       20 Left Arm DB Snatches
• ·       20 right Arm DB Snatches
• ·       100 Double Unders
• ·       20 Burpees

Thursay 8th May 2025

 

Push Jerk

• ·       4 x 3 reps

7 Rounds

• ·       7 Sumo Deadlift High Pulls (40/30)
• ·       7 Push Presses
• ·       7 Box Jump Overs

Wednesday 6th May 2025

 

Chelsea

EMOM 30mins

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Tuesday 6th May 2025

 

DT

5 Rounds

• ·       12 Deadlifts (70/45)
• ·       9 Hang Power Cleans
• ·       6 Push Jerks

Finisher

2 Sets

• ·       Run 200m
• ·       Row 250m

Monday 5th May 2025

 

Deadlift

• ·       5 x 3 reps

4 Rounds

• ·       15 Box Jumps
• ·       12 KB Swings
• ·       9 Strict Pull Ups

 

Reminder there is no session this Saturday (3^rd May)

Friday 2nd May 2025

 

Birthday burpees are for sissies.

Ange

• ·       60 Devils Presses
• ·       Row 600m

Or ????

 

Reminder there is no session this Saturday (3^rd May)