April 10-15

Sandbag update - sandbags will hopefully be at every gym by the end of the week and in the program next week. 
We are also repairing the airbikes... so don't panic if you see bikes missing from the gym. 



A. Warm Up

2 rounds
Deck squat 5 reps
Lateral standing leg lift 10/side
Dive bomber 3 reps
30 sec bear crawl

B. Leg strength circuit
4 sets
B1. KB FR lateral step up 6/side
B2. 4 natural knee extensions
B3. 6 partner GHR
B4. DB Standing Split squat 8/side

C. Upper body strength
15 min
1 - 45 sec cals on rower or bike
2 - 45 sec ring rows
3 - 45 sec DU's

Monkey 4 - strict pull ups if you can do 5 or more UB


A. Warm Up

3 rounds
1 TGU/side
10 1-arm russian KB swings/side
5 KB CJ /side

B. KB training
3 sets
B1. KB FR tempo squats 4-5 reps @ 4040
B2. DB Straight leg deadlift 8 reps @ 4040

- move for quality here

C. Grip endurance
2 min ME hanging grip changes in hollow position
2 min ME Farmers carry hold
2 min ME KB swing
2 min ME TTB


A. Warm up

2 rounds
20 walking lunges
10 spiderman lunges
10 glute bridges

B. BB Back rack Revese alt lunge
4 x 10 steps
- heavy

B2. Kneeling jumps
4 x 3 reps
- hold weight in front if confident
- use a pole to jump up if needed

- incease weight not step height

C. In pairs
4-5 sets
Round for round
10 burpees fast
200m medball run


A. Warm Up

3 rounds
10 dowell passthroughs
30 sec reverse plank
30 sec hollow hold

B. Upper body strength circuit
4 sets
B1. 6 weighted or assissted strict pull ups with a controlled tempo
B2. 3 slow Ball ups or assissted ball ups for lats
B3. 2 heavy TGU

C. Metcon
AMRAP 5min
DB manmaker

straight into

AMRAP 5 min
Run or row or bike


A. Warm up

2 rounds
5 scap push ups slow
5 push ups
2 dive bombers
20 band pull aparts

B. Bench Press (any grip)
5 x 4 reps
- controlled tempo no bounce

B2. Reverse plate of DB flyes
3 x 10 reps

4 rounds
2 on 2 off
Box jump overs
wall walks

- start from the begginning each time.
- score is worst round of total reps


A. Warm up

3 rounds
30 sec revese bear crawl
30 sec superman rock
30 sec alt thoracic bridge

B. Empty Bar warm up

B. Power clean complex
EMOM 10 min
1 clean deadlift
1 clean pull
1 power clean with 5 sec pause at knee

C. WOD in pairs


A. Strongfeet
2 sets
A1. Ankle circles 6 reps
- 3 clockwise then 3 anti clockwise
- lying on your back

A2. Fives
- hold light DBs to make it harder

B. Running Lab drills
B1. 60 sec run and pull
B2. 60 sec running and skipping

C. Interval work
40 sec max calories on rower or bike
Rest to recovery.
2 sets


25 sec max calories on rower or bike
Rest to recovery.
2 sets


15 sec max calories on rower or bike
Rest to recovery.
3 sets


A. Prowler sprints in carpark + reverse sled pulls + weighted sprints