Friday 9th September 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 8-5-5-3-3-3 Rack Pull from below knee 9min AMRAP 7/7 KB snatch 7 pullups 14 Goblet squats
WOD for Friday, Oct 16, 2026 Read More »
Thursday 15th October 2026 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction 1️⃣ EVERY 3 MIN FOR 3 ROUNDS Max rep strict chin ups Scale to chin over bar holds
WOD for Thursday, Oct 15, 2026 Read More »
Wednesday14th October 2026 2 rounds -10 Kettlebell halos in each direction -10 single arm overhead squats or windmills -10 beat swings -10 push ups 8-5-5-3-3-3 Spoto Press warm up with an empty bar set of 10 or 20 then perform a warmup set of 8 reps Increase the weight again and start the first working
WOD for Wednesday, Oct 14, 2026 Read More »
Monday 12 October 2026 Apologies for the lack of posts the past few weeks, life has been a bit chaos. 2 rounds -10 Kettlebell halos in each direction -5 singke arm kb overhead squats or windmills -10 beat swings -30 sec ring support (full turnout if needed) Front Squat 8-5-5-3-3-3 warm up with an empty
WOD for Monday, Oct 12, 2026 Read More »
Wednesday October 7th 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 Close Grip Bench Press warm up with an empty bar set of 10 or 20 then perform a warmup set of 5 reps Increase the weight again and start the first working set
WOD for Wednesday, Oct 07, 2026 Read More »
Strict Bar Muscle up Progression: supported false grip chest to bar via YouTube https://www.youtube.com/watch?v=3oVGifn2fIw
Strict Bar Muscle up Progression: False grip chest to bar hold via YouTube https://www.youtube.com/watch?v=tKAIosOBLpI
Published on YouTube: Strict Bar Muscle up Progression: False grip chest to bar hold Read More »
Thursday 24th September 2026 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction 1️⃣ EVERY 3 MIN FOR 3 ROUNDS Max rep strict chin ups Scale to chin over bar holds
WOD for Thursday, Sep 24, 2026 Read More »
Friday 18th September 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 8-5-5-3-3-3 Sumo Deadlift 5RFT 200m run 50m sandbag carry 12 pull-ups
WOD for Friday, Sep 18, 2026 Read More »
Thursday 17th September 2026 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction 1️⃣ EVERY 3 MIN FOR 3 ROUNDS Max rep strict chin ups Scale to chin over bar holds
WOD for Thursday, Sep 17, 2026 Read More »
