Thursday 30th July 2026

 

Push Press

• ·       5 x 4reps

6 Rounds

• ·       30 Double Unders
• ·       12 Pull Ups
• ·       12 Overhead Lunges (15/10)
• ·       12 Burpees

 

Wednesday 29th July 2026

Fight Gone Bad

3 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.

Tuesday 28th July 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

Monday 27th July 2026

 

Deadlift

·       5 x 5 reps

AMRAP 4mins

• ·       8 KB Sumo Deadlift High Pulls (24/16)
• ·       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 Russian Twists (24/16)

 

Friday 17th July 2026

 

10 Rounds

• ·       22 Push Ups
• ·       22m Walking Lunge
• ·       22 Squats
• ·       22m Bear Crawl
• ·       22 Jumping Jacks

Thursday 16th July 2026

 

Band Pull Downs

• ·       5 x 10

5 Rounds

• ·       20 DB Snatches (20/10)
• ·       15 KB Sumo Deadlifts (24/16)
• ·       10 Front Rack Lunges with KB

Finisher

• ·       Max Burpees in 3 mins

Wednesday 15th July 2026

 

Double KB Cleans

• ·       6 x 6

The Chief

5 x 3 minute AMRAP (rest 1 min between each)

• ·       3 Power Cleans (60/40)
• ·       6 Push Ups
• ·       9 Squats

Tuesday 14th July 2026

 

Thrusters (from rack)

• ·       4 x 3 reps

21-15-9

• ·       KB Swings (24/16)
• ·       Pull Ups
• ·       Box Jumps

Monday 13th July 2026

 

Push Press

• ·       4 x 4 reps

7 Rounds

• ·       10 Pull Ups
• ·       15 Med Ball Squats
• ·       20 Double Unders
• ·       Run 100m

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