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