Thursday 14th May 2026

 

Deadlift

• ·       5-3-3-2-2-1-1

Band Ski Rows

• ·       4 x 10-20

21-15-9-15-21

• ·       Sumo Deadlift High Pull (40/25)
• ·       Push Press
• ·       Burpees

Wednesday 13th May 2026

 

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.

Tuesday 12th May 2026

 Tuesdays session will be at 6pm with Hawks RL team in Myall Park, Hawks Nest

Monday 11th May 2026

 

Morrison

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings

Friday 8th may 2026 (6:00am)

 

5 Rounds

• ·       Run 200m
• ·       40m Farmers Walk
• ·       30 DB Snatches
• ·       20 Wall Ball
• ·       10 Med Ball Twists

Finisher

Tabata

• ·       Sit Ups
• ·       Push Ups

Thursday 7th May 2026 (5:30pm)

 

Bench Press

• ·       3 x 3 reps

Isabel

• ·       30 Snatches (60/40)

Wednesday 6th May 2026

 

Barbara

5 Rounds

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

Rest 3 mins between rounds

Tuesday 5th May 2026 (5:30pm)

 

DT

5 Rounds

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

Finisher

2 Sets

• ·       Run 200m
• ·       Row 250m

Moinday 4th May 2026

 

Deadlift

• ·       5 x 3 reps

4 Rounds

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

Friday 1st May 2026

 

Goblet Squats (with DB)

• ·       3 x 20

The 300

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

Thursday 30th April 2026 (5:30pm)

 

Snatch Balance

• ·       3 x 3 reps

Overhead Squats

• ·       3 x 3 reps

6 Rounds

• ·       8 Overhead Squats
• ·       30 Double Unders

Wednesday 29th April 2026

 

AMRAP 18mins

• ·       3 Wall walks
• ·       5 Toes to Bar
• ·       7 KB Swings (24/16)
• ·       9 Box Jumps

Tuesday 28th April 2026

 

Turkish Get Ups

• ·       3 each arm

Nasty Girls

3 Rounds

• ·       50 Squats
• ·       7 Muscle Ups
• ·       10 Hang Power Cleans (60/40)

Friday 24th April 2026 (6:00am)

 

For ANZAC Day

Birt

11 Rounds (25min cap)

• ·       10 Burpees
• ·       10 Butterfly Sit Ups
• ·       10 Thrusters (20/15)

 

Closed Monday 27^th, public holiday

Thursday 23rd April 2026 (5:30pm)

 

For ANZAC Day

Teddy Sheehan VC

Run 240m buy in, then:

4 Rounds

• ·       12 DB Devils Presses (22.5/15)
• ·       18 DB Shoulder to Overhead
• ·       20 DB Squats

Time Cap 19mins, 42seconds

If you finish inside the time cap complete as many double unders as possible in remaining time.

Tuesday 21st April 2026

 

Deadlift

• ·       3-3-3-3-3

AMRAP 15 mins

• ·       10 Overhead Lunges
• ·       10 Push Ups
• ·       10 KB Twists

Monday 20th April 2026

 

Chin Ups (weighted)

• ·       2-2-2-2-2

5 Rounds

• ·       10 V Sits
• ·       15 Box Jumps
• ·       20 Wall Ball
• ·       40m Farmers Carry

Friday 17th April 2026 (6:00am)

 

Deadlifts

• ·       5 x 3 Reps

Annie

50-40-30-20-10

• ·       Double Unders (skips x 2)
• ·       Sit Ups

Thursday 16th April 2026 (5:30pm)

 

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.

Wednesday 15th April 2026

 

Back Squats

• ·       4 x 3 reps

Long Tabata (30/15 x 6 rounds)

• ·       DB Push Press
• ·       Crunch knee to opposite elbow
• ·       Push Ups
• ·       Squats to Med Ball

Tuesday 14th April 2026 (5:30pm)

 

Akker

10 Rounds

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

Monday 13th April 2026

 

Bench Press

• ·       4 x 6 reps

AMRAP 15mins

• ·       9 Pull Ups
• ·       15 Push Ups
• ·       21 DB Snatches
• ·       27 Goblet Squats

Friday 10th April 2026

 

Push Press

• ·       4 x 6 reps

Helen

3 Rounds

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

Thursday 9th April 2026

 

Front Squats

• ·       4 x 6 reps

Ascending Ladder

3 reps each exercise increasing by 3 each round for 8 minutes. (3,6,9,12….etc.)

• ·       Thrusters (40/30)
• ·       Devils Presses (20/10)

Wednesday 8th April 2026

 

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

Tuesday 7th April 2026

 

Deadlift

• ·       5 x 4 reps

5 Rounds

• ·       4 Driveway Shuttle Runs
• ·       21 Box Step Ups
• ·       15 DB Clean & Presses
• ·       9 Hans Release Push Ups

Thursday 2nd April 2026

 

Back Squats

• ·       4 x 4 reps

7 Rounds

• ·       10 DB Clusters (Squat Clean Thrusters)
• ·       10 Box Jumps
• ·       10 Tricep Dips

Wednesday 1st April 2026

 

Romanian Deadlifts

• ·       12 reps x 40/30
• ·       10 reps x 50/40
• ·       8 Reps x 60/45

Akker (Mod)

6 Rounds

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

Tuesday 31st March 2026

 

Strict Press

• ·       4 x 4 reps

5 Rounds

• ·       50 Double Unders
• ·       12 Hang Power Clean & Presses (40/30)
• ·       12 Toes to Bar

Monday 30th March 2026

 

Wide Grip Deadlift

• ·       5 x 4 reps

The Other 300

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists (24/16)
• ·       50 KB Swings
• ·       50 DB Presses (15/10)
• ·       50 Lunges
• ·       25 Burpees

Thursday 26th March 2026

 

Tempo Back Squats (down slow, up fast)

• ·       10-8-6-4-2-2
• ·       Add load as reps reduce but maintain speed up.

Rest as required between sets

Finisher

• ·       Run 3 x 400m
• ·       Or Row 3 x 500m
• ·       Rest between runs

Wednesday 25th March 2026

 

Push Jerk

• ·       5 x 4 reps

21-18-15-12-9

• ·       KB Swings
• ·       Box Jumps

Tuesday 24th March 2026

 

Double KB Cleans

• ·       6 x 6 reps

The Chief

5 cycles of 3min AMRAP

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

Rest 1 min between rounds

Monday 23rd March 2026

 

Deadlift

• ·       4 x 6 reps

6 Rounds

• ·       15 Squats
• ·       12 Pull ups
• ·       9 Burpees
• ·       Run Car Park

Friday 20th March 2026

 

Bench Press

• ·       4 x 4

Elizabeth

21-15-9

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

Finisher - Sally

Thursday 19th March 2026

 

Bench Press

• ·       4 x 4

Elizabeth

21-15-9

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

Finisher - Sally

Wednesday 18th March 2026

 

Deadlift

• ·       5-3-3-2-2-1-1

Running Annie

Driveway sprints

• ·       5-4-3-2-1
• ·       Door to gutter and back is 1 rep

Sit Ups

• ·       50-40-30-20-10

Tuesday 17th March 2026 (5:30pm)

 

Open 26.3

2 Rounds

• ·       12 Burpees Over Bar
• ·       12 Cleans (43/29)
• ·       12 Burpees over Bar
• ·       12 Thrusters (43/29)

2 Rounds

• ·       12 Burpees Over Bar
• ·       12 Cleans (52/34)
• ·       12 Burpees over Bar
• ·       12 Thrusters (52/34)

2 Rounds

• ·       12 Burpees Over Bar
• ·       12 Cleans (61/38)
• ·       12 Burpees over Bar
• ·       12 Thrusters (61/38)

16min time cap

Monday 16th March 2026

 

Squat Therapy

Mary

AMRAP 20 mins

• ·       5 Handstand Push Ups
• ·       10 Pistols (Single leg squat)
• ·       15 Pull Ups