THursday 26th February 2026 (5:30pm)

 

Fight Gone Really Bad (5:30pm)

5 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.

Wednesday February 25th

 

Back Squats

• ·       5-3-3-2-2-2

4 Rounds

• ·       15 Pull Ups
• ·       12 Devills Presses
• ·       40 Double Unders

Friday 20th February 2026 (6am)

 

The Seven (mod)

7 Rounds

·       7 Inchworms

·       7 Thrusters

·       7 Knees to Elbow

·       7 Deadlift

·       7 Burpees

·       7 KB Swings

·       7 Pull Ups

Thursday 19th February 2026 (5:30pm)

 

The Seven

7 Rounds

·       7 Handstand Push Ups

·       7 Thrusters (60/40)

·       7 Knees to Elbow

·       7 Deadlifts (110/70)

·       7 Burpees

·       7 KB Swings (32/24)

·       7 Pull Ups

Wednesday 18th February 2026

 

Arm Bar

• ·       4 each side

Single arm rows (KB or DB)

• ·       3 sets of 8 each arm

EMOM 16 mins

• ·       6 Push Ups
• ·       9 Sit Ups
• ·       12 Squats

Tuesday 17th February 2026

 

Shoulder to Overhead (push press or jerk)

• ·       4 x 4 reps

5 Rounds

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

Monday 16th February 2026

 

Deadlift

• ·       5 sets of 3 reps

AMRAP 14mins

• ·       14 Single arm KB swings (24/16).
• ·       14 Goblet Squats (KB)
• ·       14 Overhead Sit Ups

Friday 13th February 2026 (6:00am)

 

Deadlifts

• ·       6 x 4 reps

Helen

3 Rounds

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

Thursday 12th February 2026 (5:30pm)

 

5 Sets (untimed)

• ·       3 Snatch Grip Deadlifts
• ·       3 Hang Power Snatches
• ·       3 Power Snatches

Isabel

• ·       30 Snatches (60/40)

Rest 3 mins

4 Rounds

• ·       Sprint 40m
• ·       6 Box Jumps
• ·       6 Wall ball

Rest 3 mins

12-9-6

• ·       Thrusters (40/30)
• ·       Burpees

7 min time cap on each of the 3 workouts

Wednesday 11th February 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 10th February 2026 (5:30pm)

 

Push Press

• ·       4 sets of 4 reps

7 Rounds

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

Monday 9th February 2026

 

Bar Good Mornings

• ·       4 sets of 12 reps

AMRAP 20 mins

• ·       12 Bar Hang Squat Cleans (40/30)
• ·         9 Push Ups
• ·         6 Floor Wipers

Friday 6th February 2026 (6am)

 

Bench Press

• ·       4 x 3 reps

4 Rounds

• ·       Run 200m
• ·       40m Farmers Walk
• ·       20 Overhead Sit Ups
• ·       20 DB Snatches
• ·       20 Overhead Lunges

Thursday 5th February 2026 (5:30pm)

 

Push Press

• ·       5 x 4reps

6 Rounds

• ·       30 Double Unders
• ·       12 Pull Ups
• ·       12 Box Jumps
• ·       12 Burpees

Wednesday 4th February 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

Tuesday 3rd February 2026 (5:30pm)

 

2 x 12-20 reps

• ·       Band Reverse Flies
• ·       DB Flies on bench

5 x 3min Rounds

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

·       1 min rest between rounds

Monday 2nd February 2026

 

Deadlift

• ·       5 x 5 reps

AMRAP 4mins

• ·       8 KB Sumo Deadlift High Pulls
• ·       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 Knee to Opposite Elbow (on floor)