Thursday 28/04/16 – Diamonds and Pearls

Push Press 4 x 5


12min AMRAP

Buy in with 50 Russian twists with ball

200m run with ball 9/6

10 ball slams

10 overhead lunges with ball

Post Wod:

100 V-ups for time

If you put yourself in a position where you have to stretch outside your comfort zone, then you are forced to expand your consciousness. – Les Brown


Wednesday 27/04/16 – RASPBERRY BERET

Power Cleans 5 x 3 (touch and go)

3 rounds for time
20 DB alt snatches 25/15
15 pushups
9 burpees

100 band retractions

“When it hurts to look back, and you’re afraid to look ahead, you can look beside you and your best friend will be there.”




Thursday 21/04/16 – Chips and Dips

Deadlift 3rm

For time:

40 double unders

40 push-ups

40 sit-ups

30 double unders

30 push-ups

30 sit-ups

20 double unders

20 push-ups

20 sit-ups


4 x 10 DB rear flyes

“It’s not who you are that holds you back, it’s who you think you’re not.” – Eric Thomas



Tuesday 19/04/16 – Power Rangers

Power Cleans 2rm

15min emom

5 power cleans @ 75% of 2rm (touch & go)

10 burpees over the bar

15 jumping squats

Extras: (midline work)

3 sets of

15 sec flutter kicks

15 sec toe touches

15 sec v-ups

Encourage, lift and strengthen one another. For the positive energy spread to one will be felt by us all. – Deborah Day



Thursday 14/04/16 – Deadpool

Deadlifts 5 x 5

4 rounds for time

5 power cleans 70/50

10 toes to bar

15 wall balls


3 x 1.30min planks/ 30 sec rest between sets

Life is a series of experiences, each one of which makes us bigger, even though sometimes it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward.



Monday 11/04/16 – I Got 5 On It

Back Squats 5 x 5

3 rounds of

400m run

12 sumo dead hi pulls

24 push-ups



Toes to bar 

Hollow rock

Life is an obstacle course. You succeed at one thing and then you move on to the next. When an obstacle is tough, you try harder. When an obstacle is insurmountable, you change course. But you never sit down and refuse to finish.



Thursday 7/4/16 – Ten Commandments 

Deadlift 5 x 10

15min emom

100 single unders

3 power snatches (70/50) or 12 DB snatches (20/15)

15 knees to elbow

Extras: 3 x 1.45min planks

“Success is going to the gym and putting in the work on the days when you want to the least.” – Julie Foucher



Tuesday 5/4/16 – Rise and Grind

Front Squats 5 x 10

4 rounds of

5 squat cleans 80/50

20 Kettlebell swings

50 double unders


3 sets of

30 Russian twists

1min plank

You must find the place inside yourself where nothing is impossible. – Deepak K. Chopra