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

Friday 12th June 2026

 

Deadlift

• ·       4 x 6 reps

4 Rounds

• ·       3 Wall walks
• ·       6 Burpees
• ·       9 Hang Power Cleans
• ·       Run Driveway

Thursday 11th June 2026

 

Bench Press

• ·       5 x 3 reps

4 Rounds

• ·       6 DB Cleans
• ·       10 Box Jumps
• ·       16 DB Push Press
• ·       20 Sit Ups
• ·       26 Squats

Wednesday 10th June 2026

 

Chin Ups

• ·       3 x 6 reps

Pull Ups

• ·       3 x 4 reps

6 Rounds

• ·       Driveway Run
• ·       10 Deadlifts
• ·       10 Wallball
• ·       10 Push Ups
• ·       10 Burpees

Tuesday 9th June 2026 (5:30pm in gym)

 

Back Squats

• ·       4 x 4 reps

AMRAP 20mins

• ·       16 Box Jumps
• ·       24 Sit Ups
• ·       30 Walking Lunge Steps

Friday 5th June 2026

 

Renegade Rows

• ·       4 x 12 reps

DB Bench Press

• ·       4 x 12 reps

33-27-21-15-9

• ·       Goblet Squats (24/16)
• ·       Push Ups

Thursday 4th June 2026

 

Deadlift

• ·       4 x 4 reps

Gwen

15-12-9

• ·       Clean & Jerks
• ·       For load, not time
• ·       Each set is unbroken, touch and go, no resting on ground
• ·       Rest as required between sets

Wednesday 3rd June 2026

 

5 Sets

• ·       3 DB Hang Power Cleans
• ·       3 DB Push Press

6 Rounds

• ·       12 DB Hang Squat Cleans (22.5/15)
• ·       14 Box jumps
• ·       16 KB Twists

Tuesday 2ns June 2026

 

Arm bar

• ·       3 each side

Turkish Get Up

• ·       2 sets of 2 each side

Diane

21-15-9

• ·       Deadlift (100/65)
• ·       Handstand Push Ups

Monday 1st June 2026

 

AMRAP 20mins

• ·       15 KB Swings
• ·       20 Sit Ups
• ·       25 Squats
• ·       Sprint 40m (driveway)

Friday 29th May 2026

 

Back Squats

• ·       4 x 3 reps

5 Rounds

• ·       30 Jumping Jacks
• ·       20 KB swings (24/16)
• ·       10 Pull Ups

Thursday 28th May 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

Wednesday 27th May 2026

 

Push Press

• ·       4 x 4

7 Rounds

• ·       10 Hang Power Cleans (40/25)
• ·       10 Hand Release Push Ups
• ·       10 Floor Wipers

Tuesday 26th May 2026

 

Deadlift

• ·       3 x 5 reps

Kalsu

• ·       100 Thrusters for time (60/40)
• ·       Every minute do 5 burpees

Monday 25th May 2026

 

Ring Rows

• ·       3 x 8

Chin Ups

• ·       5 x 5

For 15 mins

3,6,9,12, etc

• ·       V Ups
• ·       Russian KB Swings (24/16)
• ·       10 Shuttle runs

Friday 22nd May 2026

 

Jack

AMRAP 20mins

• ·       10 Push Press (50/35)
• ·       10 KB Swings (24/16)
• ·       10 Box Jumps

Thursday 21st May 2026

 

Back Squats

• ·       5 x 3

6 Rounds

• ·       24 KB Swings
• ·       12 Burpees

Wednesday 20th May 2026

 

Deadlift

• ·       4 x 4 reps

Every 2mins for 10 rounds

• ·       12 Wall Ball
• ·       12 DB Push Press
• ·       12 DB Squats
• ·       20 Double Unders

Tuesday 19th May 2026

 

DB Bench Press

• ·       5 x 5 reps

Grettel

10 Rounds

• ·       3 Clean & Jerks (60/40)
• ·       3 Burpees over bar

Monday 18th May 2026

 

Front Squats

• ·       4 x 4 reps

5 Rounds

• ·       9 Pull Ups
• ·       12 Dips
• ·       15 Box Jumps
• ·       21 Toes to Wall

Friday 15th May 2026 (6am)

 

Push Press

• ·       5 x 3 reps

8 Rounds

• ·       Run 100m
• ·       8 KB Swings
• ·       8 Push Ups
• ·       8 Toes to Bar

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.