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1
DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
MondayIntervals

Every 6 minutes x 6
4 Hang squat Clean/Snatch 65-75%
12 Toes to bar
Run 400-600m or 40/32 Calories

*Rounds should be no more than 4 minutes
Run Club
Meet at the gym at 19:10

"Hill Repeats"

8 sets:
1 minute Hill Run @ hard, controlled effort
2:30 Walking recovery

- You should be able to maintain pace across sets with Heart Rate reaching 90%+ on each effort.		Lower

4 Sets
8-12 Barbell Front rack lunges

3 Sets
10-15 Good mornings

EMOM9
1) 30 seconds DB Goblet squats
2) 30 seconds KB RDLs
3) 30 seconds V sit
3
TuesdayStrength & Skills

Every 3 minutes x 5:
5-8 Strict Pull ups
60 Double unders
WOD

AMRAP15
5 Strict HSPU
10 KB Swings 24/16kg
15/12 Calories

*Scale HSPU as below
- 1 Abmat
- Piked HSPU
- Double reps Press Ups		Long Intervals

3 rounds for time:
40 Wall Ball 6/4kg
Run 800m or 60/48 Calories
40 Sandbag Reverse Lunges 22.5/10kg
200m Farmer's Carry 2x24/16kg
Rest 3 minutes between rounds

- Aim to hit each round at a fast pace that you can keep consistent across all 3 rounds
- Time Cap = 36 minutes (10mins per round avg)		Clean & Jerk

Technique
Every 90 secs x 3
High Hang Clean + 2 Jerk @ 50-60%

Clean + Jerk Waves
Every 2 minutes x 9
Clean & Jerk
Wave 1) 75-80-85%
Wave 2) 80-85-90%
Wave 3) 85-90-95%

Accessory Strength
Every 2 mins x 5
Pull + Power Clean @ 85-95%
4
WednesdayWeightlifting

15 minutes
"Bella complex"
Clean + Jerk + Front squat + Jerk
*Start at around 50% and build as technique allows
Partner WOD

For time, Splitting reps as you wish
40 Front rack lunges 60/40kg
50 Burpees
60 Ground to overhead 60/40kg

Time cap - 13 minutes
*Scale bar to around 60% of C+J
Strength + Conditioning

3-4 sets
20m Sled Push
6-8 DB Bench Press
*Rest 1-2 mins between exercises

3-4 sets
8-12 Goblet Squats
5-10 Strict Pull Ups
*Rest 1-2 mins between exercises

AMRAP20:
10 Burpees
Run 200m or 15/12 Calories
20 Wall Ball 6/4kg
Run 400m or 30/24 Calories
Full Body

3-4 sets
20m Sled Push
6-8 DB Bench Press
*Rest 1-2 mins between exercises

3-4 sets
8-12 Goblet Squats
5-10 Strict Pull Ups
*Rest 1-2 mins between exercises

Optional Finisher - EMOM9
1) 30secs Banded Triceps Extensions
2) 30secs Hollow/Plank Hold
3) 30secs Double DB Curls
5
ThursdayLong WOD

EMOM30 (6 rounds)
1) 40m Sandbag carry
2) 5-8 Box jumps 30/24"
3) 10-15 V sit
4) 20/16 Calories
5) Rest		Long Workout

18 minutes:
Max distance Calories or Run
Every 3 minutes, 40m Heavy Farmer's Carry

Rest 4 minutes

18 minutes:
Max distance Calories or Run
Every 3 minutes, 20m Burpee Broad Jump

- Use differnet disciplines for each 18 minutes		Snatch

Technique
Every 90 secs x 3
Snatch Balance + 2 Overhead Squat @ 45-55%

Snatch Waves
Every 2 minutes x 9
1 Snatch
Wave 1) 75-80-85%
Wave 2) 80-85-90%
Wave 3) 85-90-95%
Accessory Strength

Every 2 mins x 5
2 Snatch Pull @ 90-105%
Pull Ups & Handstand Walks
6
FridayStrength

3-5 Sets
4 Squats @ 75-85% *Front or Back
8/8 SA DB Press
rest 2-3 minutes between sets		WOD

"Jackie"
For time
1000m Row
50 Thrusters 20/15kg
30 Pull ups

Time cap - 10 minutes
Short Intervals

Every 4 minutes x 8
Run 200m or 15/12 Calories
20 Unbroken KB Swings 24/16kg
10 No Press Up Burpees

- Complete each round at 90%+ effort
- Aim for zero/minimal rest between movements
- Rounds should take no more than 2.5 minutes
7
SaturdaySaturday Sickener @ 9am

Partner WOD
10 Alternating rounds for time (5 each)
12 Burpees over bar
9 Deadlifts 70/50kg
6 Hang power cleans 70/50kg
300m Run

Time cap - 30 minutes

Capacity

In 24 minutes:
Run 1 mile
then AMRAP…
20 Wall Ball 6/4kg
20 Sit Ups
20/15 Calories or 300m Run

In 12 minutes:
Run 800m
then AMRAP…
15 Med Ball Lunges 6/4kg
15 Tuck Ups
15/12 Calories or 200m Run

In 6 minutes:
Run 400m
then AMRAP…
10 Overhead Med Ball Lunges 6/4kg
10/8 Calories or 150m Run

- Rest 4 minutes between each section
8
SundayEngine @ 9am

4 rounds:
2 minutes discipline 1
1 minute Rest
2 minutes discipline 2
1 minute Rest

Rest 3 minutes

4 rounds
60 seconds discipline 1
30 secs Rest
60 seconds discipline 2
30 secs Rest

Rest 3 minutes

In pairs
Max Calories in 8 minutes
Sunday Social @ 10am

AMRAP16:
20/15 Calories
20 SA DB Hang Clean + STOH 22.5/15kg
10 Toes to Bar

Rest 4 minutes

2 rounds for time:
30 SA DB Overhead Lunges 22.5/15kg
30 Sit Ups
30/24 Calories
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