Tuesday 7th July

Strength/Skill: 

Push Press 8, 6, 4, 4 

EMOM 

Cleans - x 5 HEAVY 

WOD 

3 rounds for time 

20 x Burpees 

15 x Box Jumps 

10 x OHS

WOD Saturday 4th July

Partner session and BIG night out simples!

WOD Friday 3rd July

Strength: 

Strict Press 

Paired with 30 seconds Hand Stand holds 

Partner session: 

30:30 x 4 rounds each (30 seconds work:30 seconds rest) 

- Air Squats 

- Sit Ups 

- Burpees 

- Press Ups 

WOD 

6 rounds of (45/60)

6 x Deadlifts 

6 x Cleans 

6 x Front Squats 

WOD Thursday 2nd July

Strength:

Front Squats 

Ring work 

- holds 

- dips 

- L Sits 

EMOM: 

10 x Press Ups 

5 x Chest 2 Bar pull ups 

WOD 

21, 15, 9 

Deadlifts 

400 Run 

WOD Tuesday 30th June

Strength & Skills: 

Floor Press 

6 minutes of 

30:30 work:rest 

Bicep curls

EMOM: 6 Minutes

5 x Knees 2 Elbows 

8 x Burpees

WOD 

For time

21, 15, 9 

OHWL 

GTOH 

WOD Monday 29th June

Strength: 

Deadlifts 

EMOM: 8 minutes 

Kettlebell Complex 

WOD 

21, 15, 9 

Pull Ups & Wall Balls

Wednesday 1st July

Liam is BACK! 

Mobility: OHS 

EMOM:

Toes 2 Bar (Knees 3 Elbows) 

Farmers Carries 

Hand Stand Progressions (HSPU's). 

WOD 

5 rounds 

200 run 

10 Thrusters 

10 Burpees 

1 min rest between rounds 

WOD Saturday 27th June

It's partner WOD day! 

WOD Friday 26th June

Strength:

Push Press 8, 6, 4, 4 

EMOM: press Ups & Car Park Sprints 

WOD 

5 minute window to: 

Run 400 meters 

Max rep Thrusters (Fran weight) 

WOD Thursday 25th June

Strength:

Back Squats

WOD: 

800 Run 

30 Squat Cleans 45/60

30 Burpees 

WOD Wednesday 24th June

Strength/skill:

Incline Bench Press 

Pull up progressions to Chest to Bar

Pre Hab: 

Lateral Raises 

WOD: 

3 rounds of 

13 Thrusters (Fran weight)

13 Chest 2 Bar Pull Ups

WOD Tuesday 23rd June

Strength 

Bent over rows

Paired with Bicep Curls 

WOD 

100 Wall Balls 

75 x Deadlifts 50/80

50 x Sit Ups 

25 x Pull Upd

WOD Monday 22nd June

Strength: 

Back Squats 

Paired with over head Squat Technique 

WOD: 

10 x GTOH*

8 x GTOH*

6 x GTOH*

4 x GTOH*

2 x GTOH*

* 1 x 400 run after each round

Sunday 21st June

It's Toland time! 

WOD Saturday 20th June

He is back and taking today's Partner session! 

WOD Friday 19th June

Strength: 

Deadlifts

EMOM: 

Deadlifts & KB Swings 

WOD 

3 Rounds for time 

10 x Front Squats

20 x Pull Ups 

50 x Double Unders 

WOD Thursday 18th June

Strength:

Strict Press 

WOD 

"Rankel" 

20 minute AMRAP 

6 x Deadlifts 

7 x Burpee Pull Ups 

10 x KB Swings (16/32) 

WOD Wednesday 17th June

Strength/skill

Bench Press 

WOD 

7 Rounds of 

400 m Run 

29 Back Squats 40/60

WOD Tuesday 16th June

Strength: 

Land mine Push Press 

WOD 

400 Run 

30 Burpees 

20 OHWL 

10 Box Jumps 

400 Run 

WOD Monday 15th June Happy Birthday Sunshine

Strength/Skill:

Squats 

WOD  

3 x 7 minute AMRAP's

Be ready! 

WOD Saturday 13th June

The 100's! 

Partners & Bars! 

WOD Friday 12th June

Strength:

3 presses 

WOD 

21 15 9 

Press Ups & Air Squats 

2 minutes rest 

21 15 9 

Wall Balls & Sit Ups 

2 minutes rest 

21 15 9 

Kettlebell swings & Burpees 

Record total time taken 

WOD Thursday 11th June

Strength: 

Bench Press

EMOM: 

Sprints! 

WOD 

3 rounds of: 

1 minute of Box Jumps 

1 minute of KB Swings 

1 minute of Press Ups 

1 minute of Rest 

Your score will be total reps for each activity

WOD Wednesday 10th June

Strength/Skills 

Pull Up Progressions

WOD 6/9

200 run with med ball 

2 rounds of:

20 Kettlebell Swings 

20 med ball sit ups

** 200 run with med ball

2 rounds of 

20 press ups 

20 OHWL with med ball 

** 200 run with med ball

2 rounds of 

20 OHS with med ball 

20 wall balls 

Record total time 

WOD Tuesday 9th June

Strength:

Front Squats

Sit Ups x 15 then plank hold for the rest of the minute 

WOD 

90 Double Unders 

30 Cleans 30/50

90 Double Unders 

30 Front Squats 

WOD Monday 8th June

Strength: 

Bicep curls & Tricep work 

EMOM: 

Cleans 

WOD:

400 run check in, followed by 3 rounds of

12 Deadlifts 

21 Box Jumps