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.

Thursday 31st July 2025

 

Push Press

• ·       5 x 4reps

6 Rounds

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

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

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

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)

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

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)

Wednesday 23rd July 2025

 

Front Squats

• ·       5 sets of 4 reps

5 Rounds

• ·       12 Power Cleans (50/35)
• ·       12 Box Jumps
• ·       60 Double Unders

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

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

Saturday 19th July 2025

 

Akka

10 Rounds

• ·       22 Push Ups
• ·       22m Walking Lunge
• ·       22 Squats
• ·       22m Bear Crawl
• ·       Run 200m

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

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

Wednesday 16th July 2025

 

Double KB Cleans

• ·       6 x 6

The Chief

5 x 3 minute AMRAP (rest 1 min between each)

• ·       3 Power Cleans (60/40)
• ·       6 Push Ups
• ·       9 Squats

Tuesday 15th July 2025

 

Thrusters (from rack)

• ·       4 x 3 reps

21-15-9

• ·       KB Swings (24/16)
• ·       Pull Ups
• ·       Box Jumps

Finisher

• ·       Row 3 x 200m

Monday 14th July 2025

 

Push Press

• ·       4 x 4 reps

7 Rounds

• ·       10 Pull Ups
• ·       15 Med Ball Squats
• ·       20 Double Unders
• ·       Run 100m

Saturday 12th July 2025

 

5 Rounds

• ·       Run 200m
• ·       Farmers Walk Driveway
• ·       40 Sit Ups
• ·       20 DB Snatches
• ·       10 Wall Ball

Friday 11th July 2025

 

Arm Bar

• ·       3 each side

Bottoms Up KB Press

• ·       3 x 3 each arm

Candy

5 Rounds

• ·       20 Pull Ups
• ·       40 Push Ups
• ·       60 Squats

Thursday 10th July 2025

 

Front Squats

• ·       4 x 4 reps

AMRAP 15 mins

• ·       6 Hang Power Snatches (50/30)
• ·       12 KB Swings (16/12)

Wednesday 9th July 2025

 

Band Good Mornings

• ·       4 x 20

Glute Bridges

• ·       4 x 10

300

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

Tuesday 8th July 2025

 

Suitcase Lifts (KB Deadlifts)

• ·       5 x 15 reps

Every 90secs for 18mins (12 cycles)

• ·       20 Med Ball Twists
• ·       10 Box Jumps
• ·       Sprint Driveway

Reminder there is no 6am session on Tuesdays

Monday 7th July 2025

 

Back Squats

• ·       3,3,2,2,2

4 Rounds

• ·       15 KB Swings
• ·       12 Burpees
• ·       9 Pull Ups
• ·       Run 200m

Friday 4th July 2025

 

Single Leg Glute Bridges

• ·       3 x 10 reps each leg

AMRAP 18mins

• ·       6 Pull Ups
• ·       6 Dips
• ·       12 DB Snatches (alt)
• ·       12 Overhead Lunges (DB)

 

No Saturday session tomorrow (5^th)

Thursday 3rd July 2025

 

Pull Ups (weighted if possible)

• ·       6 x 3 reps

Donny

21-15-9-9-15-21

• ·       Deadlifts (100/65)
• ·       Burpees

Wednesday 2nd July 2025

 

Back Squats

• ·       5 x 3 reps

5 Rounds

• ·       8 Hangs Power Snatches (40/25)
• ·       8 Chest to Bar Pull Ups
• ·       8 Thrusters (40/25)