ShedX

03.02.26
Row, Skip, Go

Either 3 mins Rowing or 200 skips plus 100 ⭐️ jumps then

the set of
10 x
push ups
Box step up
Jack knife
Tricep dip
Slam ball catch
Plate ground to overhead

Brick wall run

2m30s rowing or 175 skips and 60 ⭐️ jumps

The set

White wall run

2min rowing or 150 skips and 60 ⭐️ jumps

The set

Old chain run

1m30s rowing or 125 skips and 40 ⭐️ jumps

The set

Round a bout run

1min rowing or 100 skips and 20 ⭐️ jumps

The set

Top of Drive run

Great push this morning team to persevere through this sapping blast…rest day tomorrow…see y’all back Thursday for more of that ShedX goodness 🙌🤩👊

- [ ] Tuesday 20/01/26
- Chipper WOD
* 10 push-presses
* 20 front squats
* 30 KB swings
* 40 KB snatches (alternating)
* 50 push-ups
* 40 KB snatches (alternating)
* 30 KB swings
* 20 front squats
* 10 push-presses

- EMOM HiiT: 2 Rounds For Total Reps in 9 minutes
* 1 minute Burpees
* 1 minute Goblet Squats
* 1 minute Kettlebell Swings
* 1 minute Box Jump Overs
* 1 minute Rest

- Partner HiiT
P1 - Hang
P2 - Crawl variants
(Partners alternate between hand and crawl, working their way through :gorilla, bear, crab)

Practicing gratitude involves intentionally recognizing and appreciating the good in your life, boosting mental well-being, strengthening relationships, and reducing stress through actions like keeping a journal, expressing thanks to others, mindfulness, and acts of kindness. Start small by noticing daily positives, savoring moments, and expressing appreciation verbally or in writing to cultivate a thankful mindset.

This morning I'm grateful that there's a rest day tomorrow!!!

- [x] Mon am - 19/01/26

Mr Ryan is back in the house….

HiiT 45/15: 6 rounds: Single KB single leg crane lift, L + R + KB Thruster + KB squat, 4x Jumping Lunges.
WOD: 21 18 15 12 9 6 3: KB Thrusters, Tricep Box Dips, Overhead Rings, 30 sec skipping
HiiT 40/10: 6 rounds: High Kneeling KB Bi’s & Tri’s
Abs to finish

What a crowd on a Monday morning!! look at these newly appeared faces (mine included) full of hopes and dreams for the year ahead!!

I'll be back tomorrow (probably limping around after my brush with jumping lunges!) - but ya gotta start back somewhere!!

16.01.26 FriYay

EMOM Long Bar HIIT

29 minutes

EMOM complete
4 Press Ups
3 Long Bar Hang Cleans
2 Long Bar Front Squats
1 Long Bar Overhead Press
1 Burpee

Every 5 rounds you get a 1 minute rest….but there’s a catch….

Every set of 5 after the rest you add another burpee …set 2 - 2 burpees, set 3 - 3 burpees, set 4 - 4 burpees, and last set 5 burpees each minute 🥵

We were sweating it up at the Shed this morning with the humidity and this sapping EMOM blast.

Have a great couple of days team, and see you next week for more fitness fun at the Shed 🤩🙌👊

Thurs 15.01.26

WOD 1
2 sets with 1 min rest between sets
Work 45s / rest 15s
1. 10 press ups followed by
⭐️ jumps
2. 10 press ups followed by seated jack knifes
3. 10 press ups followed by Slam Ball toe touches
4. 10 press ups followed by SB ground to overhead

WOD 2 - 7 Up
AMRAP 20 min

7 x Burpees
7 x Russian Twists (L + R = 1)
7 x SB Catch
7 x Box Jumps
7 x KB Upright Rows
Roundabout Run end of each round

WOD 3 Ab & Carry 7 mins
P1 - Ab variation while
P2 - KB Overhead, shoulder and farmer carry shuttles
….switch and repeat…and repeat…and repeat

Great mahi this morning team pushing through this tough bunch of exercises…
What a day to make your return and bringing someone new along too 🙌❤️

See y’all tomorrow to round out the week in style 🤩👊

Tues 13.01.26

Welcome back Dennison 🙌🤩

The theme today was - 5 Rounds is all

WOD 1
5 rounds

10 x press ups followed by 20 x plank hip touches
Then move outside for KB fish shuttles. Overhead there, Shoulder Rack back, Farmer Carry there and back

WOD 2
5 rounds
4 x Burpees
6 x Toe 2 Bar
8 x Drop squats
10 x Press Ups
12 x Box Tricep dips
14 x Seated Jack knifes

Brick Wall Run between rounds

Round the world Abs to finish

Great work this morning team…rest day well earned for tomorrow….see y’all Thursday for more of that ShedX goodness 🤩🙌👊

I know how much everyone likes Fridays so we thought we’d repeat Fridays WOD so Hannah and I could get the full experience we missed out on Friday.

MonFriYay 12.01.26

Sprinkles Partner WOD

P1 followed by 02 completing rep for rep to achieve the total number required by the time 10 reps (5 each) are competed …then on to the next one ..

100 push ups ie 10 reps of 10

200 high knees ie 10 reps of 20

300 air squats Ie 10 reps of 30 etc

400 sit ups

500 ⭐️ jumps

400 ankle touches

300 standing knee to elbow an twists

200 jumping lunges ELC

100 push ups

FriYay 09.01.26

Sprinkles Partner WOD

P1 followed by 02 completing rep for rep to achieve the total number required by the time 10 reps (5 each) are competed …then on to the next one ..

100 push ups ie 10 reps of 10

200 high knees ie 10 reps of 20

300 air squats Ie 10 reps of 30 etc

400 sit ups

500 ⭐️ jumps

400 ankle touches

300 standing knee to elbow an twists

200 jumping lunges ELC

100 push ups

What a brutal beast to finish the week…very deserved rest days coming up….

Back into more goodness Monday 🤩🙌👊

Thurs 08.01.26

AMRAP

Row. WW Run.
1000m. X1

750m. X2

500m. X3

250m X4

Every 5 minutes a timer will sound which signals a 30s “rest” where 20 press ups are completed before resuming wherever you were in the workout….

Once you get finished with the last of the 4 runs…start again at the top with the 1000m and work on down again 🥵

It was lots of rowing and running for the fab 4 this morning… in the allocated time max m rowed equaled just under 4500m.

See you tomorrow AM for a partner WOD to end the week 🤩🙌👊

Tues 06.01.26

EMOM
10 mins

Odd - 10 press ups then 20 plank hip touch
Even - 30 sec skipping

WOD - 5 rounds
4 x Burpees
6 x Toe 2 Bar
8 x Box Step Ups
10 x Press Ups
12 x Touch n Go Long Bar Deadlifts
14 x Weight plate ground to overhead

WW Run between rounds

Great work this morning team…rest day well earned for tomorrow….see y’all Thursday for more of that ShedX goodness 🤩🙌👊

Mon 05.01.26

EMOM
10 mins

Odd - 10 press ups then 10 alt v ups
Even - 50 sec rowing

WOD - 7 rounds

7 x
- Press ups
- Seated Jack knife
- Air Squats
- SB catch
- KB Single Arm Press L + R = 1
250m Row

It was all about getting the hundy press ups out the way again this morning 🤪….

Same time apopo 🤩🙌👊

Tues 30.12.25

EMOM
10 mins

Odd - 10 press ups then 10 canoe crunch
Even - 30 sec box side hops

WOD - 7 rounds

7 x
- Press ups
- Seated box Jack knife
- Jumping Lunges L+R =1
- SB catch
- once through the rings

Roundabout Run between rounds

It was same same but different at the Shed this morning….a variation on yesterdays but a killer workout just the same 🤩🙌👊