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