Wednesday 1st October 2025

 

Glute Bridges

• ·       3 x 12

Strict Pull Ups (weighted if possible)

• ·       5 x 3

WOD

25-20-15-10-5

• ·       Step Ups
• ·       Sprint 200m between sets & to finish

Rowing intervals

3 sets of 3 intervals

• ·       Sprint 30secs
• ·       Rest 15 secs

Tuesday 30th September 2025

 

Strict Press

• ·       5-3-3-2-2

4 Rounds

• ·       12 Hang Power Cleans (40/30)
• ·       12 Push Press
• ·       12 KB Front Rack Lunges (24/16)
• ·       24 Single Arm KB Swings (24/20)

Monday 29th September 2025

 

Back Squats

• ·       5 x 3 reps

Running Annie

Driveway Sprints between sit up sets

• ·       5-4-3-2-1

Sit Ups

• ·       50-40-30-20-10

Sprints – to street then back end of car park is 1 rep

Saturday 27th September 2025

 

Jack

AMRAP 20mins

·       10 Push Press (50/35)

·       10 KB Swings (24/16)

·       10 Box Jumps

Friday 26th September 2025

 

DB Bench Flies

• ·       3 x 10 reps

DB Reverse Flies

• ·       3 x 10 reps

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

Wednesday 24th September 2025

 

Hope

3 Rounds

• ·       Burpees
• ·       Power Snatch (35/20)
• ·       Box Jumps
• ·       Thruster (35/20)
• ·       Chest to Bar Pull Ups

Fight Gone Bad format - one minute at each exercise for max reps. On the call of “rotate”, immediately move to the next exercise. Rest 1 minute after all 5 exercise are done.

Tuesday 23rd September 2025

 

Push Press

• ·       3-3-2-2-1-1

24-20-16-12-8-4

• ·       Alternating DB Snatches (15/10)
• ·       Pull Ups

Monday 22nd September 2025

 

Front Squats

• ·       3-3-2-2-1-1

5 Rounds

• ·       Run 200m
• ·       20 Goblet Squats
• ·       15 KB Swings (24/16)
• ·       10 Hand Release Push Ups

Saturday 20th September 2025

 

Open 12.3

AMRAP 18mins.

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

Friday 18th September 2025

 

The Bear Complex

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 between 30-40 minutes to complete.

Thursday 18th September 2025

 

Push Press

• ·       3 x 3reps

Jennifer

AMRAP 26 mins

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

Wednesday 17th September 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 16th September 2025

 

5 x 3min Rounds

• ·       10 DB Clean & Jerks (20/12.5)
• ·       15 Pull Ups
• ·       Max shuttle runs in time remaining in 3mins

·       1 min rest between rounds

There will be no morning sessions tomorrow, Wednesday 17^th.

Monday 15th September 2025

 

Deadlift

• ·       3 x 3 reps
• ·       2 x 2 reps

AMRAP 4mins

• ·       8 KB Sumo Deadlift High Pulls
• ·       8 Push Ups

Rest 2 mins

AMRAP 4mins

• ·       8 KB Swings
• ·       8 Goblet Squats

Rest 2 mins

AMRAP 4 mins

• ·       8 Wall Ball
• ·       8 Sit Ups

Saturday 13th September 2025

 

6 Rounds

• ·       Run 200m
• ·       Farmers walk driveway
• ·       40 Squats
• ·       30 Sit ups
• ·       20 DB Snatches (20/10)
• ·       10 Box jumps

Friday 12th September 2025

 

Complex – 3 reps of 3 sets of each complex

• ·       Push Press
• ·       Front Squat
• ·       Thruster

Fran

21-15-9

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

Thursday 11th September 2025

 

4 x 8 reps

·       Bent Over DB Reverse Flies

·       DB Floor or Bench Presses

AMRAP 14 mins

• ·       4 Handstand Push Ups
• ·       4 Power Cleans (50/35)

Wednesday 10th September 2025

 

Wide Grip Deadlift

• ·       4 x 4 reps

4 Rounds

• ·       15 Hang Power Snatches (40/25)
• ·       15 Pull Ups
• ·       30 Double Unders

Tuesday 9th September 2025

 

Band Press Downs

• ·       4 x 20

Glute Bridges

• ·       3 x 15 each leg

5 Rounds

• ·       Run 400m
• ·       20 Sumo Deadlift High Pulls (40/25)
• ·       30 Sit Ups

Finisher

• ·       Farmers walk 3 x 100m

Update - Wednesday morning is on

Monday 8th September 2025

 

Front Squats

• ·       4 x 4

6 Rounds

• ·       16 Overhead Lunges
• ·       20 KB Swings (24/16)
• ·       24 KB Presses (single arm)

No Wednesday morning session this week

Tuesday 2nd September 2025

 

No sessions today, this is DIY

5 Rounds

• ·       Run 200m
• ·       20 Push Ups
• ·       30 Sit Ups
• ·       40 Squats