Friday 14th August 2026

 

Deadlift

• ·       5 sets of 3 reps

WOD

Run 400m

Then 5 Rounds

• ·       12 Pull Ups
• ·       12 Sumo Deadlift High Pulls
• ·       24 Step ups

Run 400m to finish

Thursday 13th August 2026

 

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

Tuesday 11th August 2026

 

Shoulder to Overhead (push press or jerk)

• ·       4 sets of 4 reps

5 Rounds

• ·       3 Wall Walks
• ·       6 Clean & Jerks (60/40)
• ·       9 Toes to bar

Monday 10th August 2026

 

Back Squats

• ·       5,3,3,2,2,1,1

AMRAP 12mins

• ·       10 Single arm KB swings (L) (24/16)
• ·       10 Single arm KB swings (R).
• ·       20 Front Rack Lunges (KB)
• ·       20 Sit Ups

Friday 7th August 2026

 

No 6am Session Friday 7th

Thursday 6th August 2026

 

Zercher Squats

• ·       3 x 4

Back Squats

• ·       3 x 4

6 Rounds

• ·       Run 200m
• ·       12 KB Swings (24/16)
• ·       9 Pull Ups

 

No 6am Session Friday 7^th

Wednesday 5th August 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

Options

• ·       Dirty Thirty (30 reps)
• ·       Many more for each exercise, just ask.

Tuesday 4th August 2026

 

Push Press

• ·       4 sets of 4 reps

7 Rounds

• ·       9 Deadlifts (100/65)
• ·       12 Pistols (alt leg)

·       Sprint driveway

Monday 3rd August 2026

 

Glute Bridges

• ·       4 sets of 12 reps

Good Mornings

• ·       4 sets of 12 reps

AMRAP 20 mins

• ·       16 Alt DB Snatches (20/15)
• ·       12 Push Ups
• ·        8 Toes to bar

Thursday 30th July 2026

 

Push Press

• ·       5 x 4reps

6 Rounds

• ·       30 Double Unders
• ·       12 Pull Ups
• ·       12 Overhead Lunges (15/10)
• ·       12 Burpees

 

Wednesday 29th July 2026

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.

Tuesday 28th July 2026

 

Back Squats

• ·       5 x 4 reps

WOD

• ·       21 Deadlifts (90/55)
• ·       7 Wall Walks
• ·       15 Deadlifts
• ·       5 Wall Walks
• ·       9 Deadlifts
• ·       3 Wall Walks

Monday 27th July 2026

 

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)

 

Friday 17th July 2026

 

10 Rounds

• ·       22 Push Ups
• ·       22m Walking Lunge
• ·       22 Squats
• ·       22m Bear Crawl
• ·       22 Jumping Jacks

Thursday 16th July 2026

 

Band Pull Downs

• ·       5 x 10

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 15th July 2026

 

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 14th July 2026

 

Thrusters (from rack)

• ·       4 x 3 reps

21-15-9

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

Monday 13th July 2026

 

Push Press

• ·       4 x 4 reps

7 Rounds

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

Friday 10th July 2026

 

Arm Bar

• ·       3 each side

Bottoms Up KB Press

• ·       3 x 3 each arm

5 Rounds

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

Thursday 9th July 2026

 

Front Squats

• ·       4 x 4 reps

AMRAP 15 mins

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

Wednesday 8th July 2026

 

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 7th July 2026

 

NO Sessions this Tuesday

Monday 6th July 2026

 

Back Squats

• ·       3,3,2,2,2

4 Rounds

• ·       30 Double Unders
• ·       15 KB Swings
• ·       12 Burpees
• ·       9 Pull Ups

Friday 3rd July 2026

 

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)

Note: The bathroom is out of action waiting for a pump out.

Thursday 2nd July 2026

 

Pull Ups (weighted if possible)

• ·       6 x 3 reps

Donny

21-15-9-9-15-21

• ·       Deadlifts (100/65)
• ·       Burpees

Wednesday 1st July 2026

 

Back Squats

• ·       5 x 3 reps

4 Rounds

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

Tuesday 30th June 2026

 

Crain

2 Rounds

·       34 Push ups

·       Sprint 50m

·       34 Deadlifts (60/40)

·       Sprint 50m

·       34 Box Jumps

·       Sprint 50m

·       34 Clean & Jerks (40/30)

·       Sprint 50m

·       34 Burpees

·       Sprint 50m

·       34 Wall ball

·       Sprint 50m

·       34 Pull Ups

·       Sprint 50m

Monday 29th June 2026

 

Deadlift

• ·       5 x 3 reps

Bad Annie

50-40-30-10-10

• ·       Double Unders
• ·       Squats

20-16-12-8-4

• ·       Pull Ups

Thursday 25th June 2026

 

Static Holds – 3 x 30secs

• ·       Wall Squat
• ·       Plank on hands
• ·       Bar Hang

Mary

AMRAP 20mins

• ·       5 Handstand Push Ups
• ·       10 Single Leg Squats (alternating)
• ·       15 Pull Ups

Wednesday 24th June 2026

 

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

Tuesday 23rd June 2026

 

Push Press

• ·       4 x 4 reps

5 Rounds

• ·       12 KB Swings (24/16)
• ·       12 Toes to Bar
• ·       12 Box Jumps
• ·       Run 200m

Monday 22nd June 2026

Back Squats

• ·       3 x 4 reps

3 Rounds in FGB Format

• ·       Wall Ball
• ·       DB Snatch
• ·       DB Overhead Lunges
• ·       DB Press
• ·       Shuttle run

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

Friday 19th June 2026

 

Sumo Deadlift

• ·       3 x 5 reps

4 Rounds

• ·       20 KB Swings (24/16)
• ·       20 Burpees
• ·       20 Med ball throw to wall (10 each side)

Wednesday 17th June 2026

 

DB Flies & Reverse Flies

• ·       4 x 6 reps

WOD

• ·       15 Box Jumps
• ·       Run 400m
• ·       20 Box Jumps
• ·       Run 400m
• ·       25 Box Jumps
• ·       Run 400m