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