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