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.

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