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DayCrossFit ACrossFit BStrengthBarbellHYROXGymnastics
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MondayInterval Weight Training

Every 6 minutes x 4:
5 Power Clean/Snatch @ 70-75% 1RM
10 Burpees over Bar
2 minutes Row, Ski, Bike or Run 400-600m

Rest 4 minutes

Every 3 minutes x 4:
5 Front Squat/Overhead Squat @ 70-75% 1RM
10 V-Sits
30 seconds Row, Ski, Bike or Run 150-200m

- Use the same cardio discipline for all rounds in each part
- Hit the cardio discipline at 90%+ effort (Hard but not all out)
-Upper

3-4 Sets:
Bench Press x 3
Rest 60-90 secs
Single Arm Row x 6-8 each arm
Rest 60-90 secs

3-4 sets:
Dips x 8-12
Pendlay Row x 8-12

5 minutes:
DB Strict Press
- Every break complete 1 set of Pull Ups
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TuesdayEMOM15:
1) 1 set Strict Pull Ups
2) 8-12 Box Jumps
3) 40m Heavy KB Rack Walk 		For time:
30 DB STOH 2 x 15/10kg
15 Burpees over DB
30 DB Squats 2 x 15/10kg
15 Burpees over DB
30 DB Thrusters 2 x 15/10kg
15 Burpees over DB

Time Cap = 12 minutes		Clean & Jerk

EMOM6:
1 Clean Pull + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk

4-6 sets:
2 Clean & Jerks @ 80-90%

4 sets:
2 Push Jerks @ Heavy

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WednesdayPartner WOD

In pairs, 12 minutes to build to a Heavy Power Clean/Snatch

Rest 3 minutes

AMRAP20, Split reps as you wish:
30/24 Calories
20 Toes to Bar
10 Power Cleans 80/55kg
Lower

Build to a Heavy
Tempo Back Squat (32X1) + 1 Squat
Then 2 x 1+1 @ 85% of top weight

RDLs
4 x 8-10

4 sets
20-30 Banded Good Mornings
30-60 sec Weighted plank
HYROX - Conditioning

In pairs working YGIG complete 3 sets each:
16 DB Bulgarian Split Squats + 8 Broad Jumps
- Hold DBs in Farmer's Carry

Every 90 seconds x 4
1) 10m Sled Pull + 10m Sled Push 120/80kg
2) 30 seconds Max Burpee Plate Jumps
3) 20m Sandbag Lunge Walk 30/22.5kg
4) 30 seconds Max Calorie Ski
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ThursdayTriple Threat

EMOM10:
1) 50 Double Unders
2) 10-20 Press Ups

Rest 3 minutes

AMRAP8:
16 KB Gorilla Rows 2 x 32/24kg
16 Tuck Ups
16 Goblet Squats 1 x 32/24kg

Rest 3 minutes

For time:
200m Farmer's Carry 2 x 32/24kg
50/40 Calories
200m Farmer's Carry 2 x 32/24kg
Snatch

EMOM6:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch Balance

4-6 sets:
2 Snatches @ 80-90%

4-6 sets:
1 Snatch Balance + 1 Overhead Squat @ 85-100%
Ring Muscle Ups & Pistols
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FridayStrength

Deadlift
20 minutes to build to a 3RM		For time:
Run 400m
20 DB Lunges 2 x 22.5/15kg (1 OH/1Rack)
20 DB Floor Press 2 x 22.5/15kg
Run 800m
20 DB Floor Press 2 x 22.5/15kg
20 DB Lunges 2 x 22.5/15kg (1 OH/1Rack)
Run 400m

- Time Cap = 13 minutes to set off on final 400m Run
- If not completed all reps at 13 minutes, head out for final 400m run
HYROX Anaerobic Intervals

6 rounds:
40 seconds KB Swings 24/16kg
20 seconds rest
40 seconds Burpees
20 seconds rest
40 seconds Max Calories
20 seconds rest

- Rest 2 minutes between rounds
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SaturdayEngine - Single Discipline Intervals

3 minutes On/1 minute Off x 8 (Steady, consistent pace)
Rest 5 minutes
40 seconds On/20 seconds Off x 10 (Fast Pace)
CrossFit

Partner WOD - split reps as you wish
1 Round:
Run 800m together
100 Wall Ball 9/6kg, 10/9'

2 Rounds:
60/48 Calories
50 KB Swings 32/24kg

3 Rounds:
30 Burpees
30 Pull Ups

Run 800m together to finish!

Time Cap = 32 minutes to set off on final 800m Run.
Coaches Choice

3-4 sets:
5 push press @ 80-85%
10 alternating Gorilla rows
Rest 90 seconds

3 sets:
15 banded KB Swings
Rest 60 seconds
15 DB Floor press
Rest 60 seconds

EMOM9:
40 seconds prone banded hamstring curls
40 seconds hollow rocks
40 seconds DB curls		HYROX Capacity

In pairs complete 5 x 11 minutes:

A) 16 x 10m Sled Push 150/100kg
In reminaing time Max Calorie Ski

B) Run 1 mile together
In remaining time Wall Ball 9/6kg, 10/9'

C) 16 x 10m Burpee Broad Jump
In remaining time Max Calorie Bike

D) Run 1 mile together
In remaining time 6 Deadlifts + 20m Farmer's Carry 2 x 32/24kg

E) 16 x 10m Sandbag Lunge Walk 30/22.5kg
In remaining time Max Calorie Row

- Rest 1 minute between AMRAPs

8
SundayEngine - Multi Discipline Intervals

12 rounds:
1 minute discipline 1
Rest 30 seconds
1 minute discipline 2
Rest 30 seconds

Rest 5 minutes

In pairs complete Max distance in 12 minutes
- Change every 30 seconds
CrossFit

AMRAP35 :
30/24 Calories Row/Ski/Bike or 400m Run
4 DB Shoulder to Overhead 2 x 22.5/15kg
4 DB Overhead Lunge 2 x 22.5/15kg
4 Burpees

Increase the DB and Burpee reps by 4 each round!
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