Monday 24th August 2026

 

Back Squats (with 3sec pause)

• ·       4 x 3 reps

AMRAP 16 mins

• ·       12 KB Swings (24/16)
• ·       16 Knee Raises
• ·       20 Goblet Squats
• ·       Sprint Driveway

No Gym Tuesday 25^th

Friday 21st August 2026

 

Push Press

• ·       4 x 3 reps

5 Rounds

• ·       10 DB Presses (15/10)
• ·       15 Sit Ups
• ·       20 Step Ups
• ·       25 Jumping Jacks

Thursday 20th August 2026

 

Overhead Squats

• ·       4 x 4

5 Rounds

• ·       20 Lunges
• ·       20 Med Ball Twists
• ·       10 Sumo Deadlift High Pulls (20/12)
• ·       10 Pull Ups

Wednesday 19th August 2026

 

Morrison

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings (24/16)

Tuesday 18th August 2026

 

Deadlift

• ·       5 x 3 reps

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

Monday 17th August 2026

 

DB Flies

• ·       5 x 8 reps

AMRAP 20mins

• ·       5 DB Snatches each arm
• ·       10 Step Ups
• ·       10 Dips
• ·       Sprint 20m (gate)

Friday 14th August 2026

 

Deadlift

• ·       5 sets of 3 reps

WOD

Run 400m

Then 5 Rounds

• ·       12 Pull Ups
• ·       12 Sumo Deadlift High Pulls
• ·       24 Step ups

Run 400m to finish

Thursday 13th August 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 11th August 2026

 

Shoulder to Overhead (push press or jerk)

• ·       4 sets of 4 reps

5 Rounds

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

Monday 10th August 2026

 

Back Squats

• ·       5,3,3,2,2,1,1

AMRAP 12mins

• ·       10 Single arm KB swings (L) (24/16)
• ·       10 Single arm KB swings (R).
• ·       20 Front Rack Lunges (KB)
• ·       20 Sit Ups

Friday 7th August 2026

 

No 6am Session Friday 7th

Thursday 6th August 2026

 

Zercher Squats

• ·       3 x 4

Back Squats

• ·       3 x 4

6 Rounds

• ·       Run 200m
• ·       12 KB Swings (24/16)
• ·       9 Pull Ups

 

No 6am Session Friday 7^th

Wednesday 5th August 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 4th August 2026

 

Push Press

• ·       4 sets of 4 reps

7 Rounds

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

·       Sprint driveway

Monday 3rd August 2026

 

Glute Bridges

• ·       4 sets of 12 reps

Good Mornings

• ·       4 sets of 12 reps

AMRAP 20 mins

• ·       16 Alt DB Snatches (20/15)
• ·       12 Push Ups
• ·        8 Toes to bar