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DayCrossFit Part ACrossFit Part BStrengthWeightliftingHyroxGymnastics
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MondayInterval Weight Training

Every 6 minutes x 4:
5 Shoulder to Overhead @ 75% 1RM
3 minutes Row, Ski, Bike or Run 400-600m

Rest 4 minutes

Every 3 minutes x 4:
In 1 minute...
5 Hang Power Clean/Snatch @ 70-75% 1RM
In remaining time complete Max Burpees over Bar

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

Deficit Deadlift 5 x 3
- Work across at 100-105% of your heavy 5 from 2 weeks ago (or 80-85% 1RM)

3 sets:
8-10 Good Mornings
16-20 Reverse KB Hang Lunges
- Rest 60-90 secs between exercises

2 rounds:
30 Band Pull Throughs
30 Goblet Cyclist Squat

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TuesdaySkill Development

Kipping Pull Ups

or

Every 90 seconds x 5 (15 minutes):
1) 1-2 sets Pull Ups/Muscle Ups (any variation)
2) 30-45 seconds Handstand Variation (Wall Walks/Kick to HS/ HSPUs/HS Walks)
15 minute Ladder:
4-8-12-16-etc reps of:
Dumbbell Floor Press 2 x 22.5/15kg
Dumbbell Hang Lunge 2 x 22.5/15kg
- Run 150m after each round


Snatch

EMOM5:
1 Pull + 1 Hang High Pull + 1 Hang Snatch
- Work across at a light load (40-60%)

15 minutes:
Halting Snatch + Snatch
- Halt 2 seconds in Hang
- Start around 50-60% and aim to get at least 3 sets in at 75-85%

4-5 sets:
Pause Overhead Squat + 2 Overhead Squat
- Work across at around 75-100% Max SNatch
- Pause 3 seconds at bottom of 1st rep
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WednesdaySquat Clean or Squat Snatch

Barbell Warm Up:
4 Hang Pull + 4 Hang High Pull + 4 Muscle Clean/Snatch
4 Hang Power Clean/Snatch + 4 Front/Overhead Squat
4 Hang Squat Clean/Snatch

15 minutes to build to a Max:
3 Hang Squat Clean/Snatch

Partner WOD

12 minutes for max total reps:
Partner A) 10 Hang Squat Clean Thrusters 40/30kg + 20 Sit Ups
Partner B) Calories

- Partners switch after every round of Thrusters and Sit Ups.
- Score is total reps (30 reps per round) + total Calories!

Upper

Bench press
Build to a heavy 10

3 Sets
5 Pull ups
12 Gorilla rows
AMRAP Ring rows *slow down, faster up

3 Sets
12 BTN Barbell press

HYROX Conditioning
Every 6 minutes x 2 rounds:

A)
500/450m Ski
25 Unbroken Wall Ball 6/5kg, 10/9'
250/200m Sprint Ski

B)
500/450m Row
20m Burpee Broad Jump
250/200m Row Sprint

C) 1000/900m Bike
20 Unbroken KB Rack Lunges 2 x 16/12kg
Sprint 500/400m Bike
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ThursdayEMOM40 (8 rounds):
1) 15 KB Swings 32/24kg
2) 50 Double Unders
3) 15 Wall Ball 9/6kg, 10/9'
4) Max Calorie Row, Ski or Bike
5) Rest		-Clean & Jerk

EMOM8:
1 Pull + 1 Halt Clean + 2 Jerks
- Halt 2 seconds in Hang
- Work across at a light to medium load (40-60%)

20 minutes:
1 Clean + 2 Jerks
- Start around 60% and aim to get at least 5 sets at 80-90%
Bar Muscle Ups & HSPUs
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FridayStrength

3-5 Sets:
Front/Back Squat x 2
Rest 60-90 secs
1 set Strict Press Ups/Handstand Press
Rest 60-90 secs

- For Squats, work across at 85-95% 1RM
AMRAP10:
10 Burpee Box Jumps 24/20"
10 Toes to Bar

HYROX Anaerobic Intervals

Every 6 minutes x 6:
In 3 minutes...
30/24 Calories
20 No Press Up Burpees
In remaning time...
Rnds 1, 3, 5) Max Double KB Rack Lunges 2 x 16/12kg
Rnds 2, 4, 6) Max Double KB Clean & Jerk 2 x16/12kg

- Hit the Cals and Burpees at 95%+ effort
- Aim to go unbroken on the KBs in the remianing time. If not doing reps, keep hold of the KBs in the rack position!
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SaturdayEngine - Single Discipline Intervals

Aerobic Intervals
3 minutes On/30 seconds Off x 6
Medium Consistent Pace (70-80% Max HR)

Rest 4 minutes

Anaerobic Intervals
45 seconds On/1 minute Off x 10
Fast Pace (80%+ Max HR)
CrossFit - Partner/Team WOD

In pairs working You Go, I Go complete AMRAP in 36 minutes
10 Power Cleans 45/35kg
10 Burpees
20 Sit Ups
10 Front Squats 45/35kg
10 Press Ups
20 Alternating Reverse Lunges
10 Shoulder to Overhead 45/35kg
10 Pull Ups
20/16 Calories
Coaches Choice

3-4 sets
2x Barbell Deadlifts @ +90% (reset between each rep) 5x High Box Jumps Rest 2 Mins between sets

3 sets
12x DB Single Leg Bulgarian Split Squats each leg Rest 45 seconds 10x DB Single Leg Hip Thrust

EMOM9
30 Seconds Hollow rocks
20 Seconds DB side bend each side
30s Banded Reverse Crunches
HYROX Capacity
In pairs complete 5 x AMRAP9:

1) Run 800m together
AMRAP (10m Sled Pull + 10m Sled Push) 120/80kg

2) Row 1200m
AMRAP Burpees over Rower

3) Run 800m together
AMRAP 6 KB Deadlift + 40m Farmer's Carry 2 x 32/24kg

4) Ski 1200m or Echo Bike 2400m
AMRAP DB Lunges 2 x 15/10kg (1 Rack/1 Overhead)

5) Run 800m together
AMRAP Wall Ball 9/6kg, 10/9'

Rest 2 minutes between AMRAPs
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SundayEngine - Multi Discipline Intervals


CrossFit - Long WOD

AMRAP25:
9 Toes to Bar
12 DB Rack Lunge 2 x 22.5/15kg
15 DB Power Clean 2 x 22.5/15kg
Run 400m

Rest 5 minutes

In Pairs complete Max Calories in 10 minutes!
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