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DayCrossFit ACrossFit BStrengthBarbellHYROXGymnastics
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MondayInterval Weight Training

Every 5 minutes x 4:
8 Power Clean/Snatch @ 60-65% 1RM
2 minutes Row, Ski, Bike or Run 300-500m

Rest 4 minutes

Every 3 minutes x 4:
8 Front/Overhead Squat @ 60-65% 1RM
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 6-8
Rest 60-90 secs
Single Arm Row x 8-10 each arm
Rest 60-90 secs

3 sets:
Alternating Overhead KB Press x 5-8 each arm
straight into Max set Pull Ups
Rest 2-3 mins between sets

EMOM9:
1) 30 secs Press Ups
2) 30 secs DB Curls
3) 30 secs Strict Sit Ups
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TuesdayAMRAP6 x 5 rounds:

A) 150m Run + 10m Sled Push 120/80kg

B) 15/12 Calorie Bike or Ski + 15 Wall Ball 9/6kg, 10/9'

C) Run 800m in remaining time Burpee Pull Ups

D) 15 Plate Ground to Overhead + 15 Plate OH Lunges 20/15kg

E) 15/12 Calorie Row + 15 Press Ups

- Rest 1 minute between AMRAPs
Clean & Jerk

EMOM6:
1 Power Clean + 1 High Hang Clean + 1 Pause Jerk

3-5 sets:
1 Clean Pull + 1 Hang Clean @ 85%+

4-6 sets:
1 Split Jerks @85%+
- Pause 2 seconds in the catch on second rep

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WednesdayClean & Jerk or Squat Snatch

Every 90 seconds x 10:
1 Power Clean + 1 Hang Squat Clean + 2 Shoulder to Overhead
or
1 Power Snatch + 1 Squats Snatch + 2 Overhead Squats

- Start around 60% 1RM and aim to build weight across sets		Partner WOD

In pairs with only one person working at once complete…
20 Synchro Burpees over Bar
20 Front Squats
20 Toes to Bar
30 Hang Power Cleans
30 Jumping Lunges
40 Shoulder to Overhead
30 Jumping Lunges
30 Hang Power Cleans
20 Toes to Bar
20 Front Squats
20 Synchro Burpees over Bar

Rx = 60/40kg on the Bar
Time Cap = 15 minutes
Lower

Build to a Heavy
Tempo Back Squat (32X1) + 3 Squats
Then 2 x 1+3 @ 85% of top weight

RDLs
4 x 8-10

4 sets
15 Weighted Sit Ups (feet anchored)
20-30 Banded Good Mornings
HYROX - Conditioning

In pairs working YGIG complete 3 sets each:
16 DB Step Ups + 10-20 Press Ups
- Hold DBs in Farmer's Carry

EMOM24:
1) 8-12 Burpee Box Jumps
2) 10-15 Calorie Row
3) 6 KB Deadlifts + 20m Farmer's Carry
4) 10-15 Calorie Ski
- Aim for a pace and number of reps that you can maintain across all 6 rounds
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ThursdayAMRAP30:
Run 800m or 60/48 Calories
10 Press Ups/HSPUs
15 Russian KB Swings 32/24kg
20 DB Box Step Ups 22.5/15kg, 24/20"
25 Sit Ups
Snatch

EMOM6:
1 Power Snatch + 1 High Hang Snatch + 1 Snatch Balance

4-6 sets:
1 Snatch Pull + 1 Hang Snatch @ 85%+

4-6 sets:
1 Snatch Balance @ 85%+
Toes to Bar & Handstand Holds
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FridayStrength

3-4 Sets:
6 Deadlifts @ 70-75%
Rest 60-90 seconds
8-12 DB Bench Press (Heavy, not maximal)
Rest 60-90 seconds		21-15-9 reps for time:
CTB Pull Ups
Single Arm DB Hang Clean & Jerk 1 x 30/22.5kg
DB Goblet Squat 1 x 30/22.5kg

Time Cap = 11 minutes

HYROX - Anaerobic Intervals

Every 6 minutes x 6:
12/10 Calories
12 Wall Ball 9/6kg, 10/9'
12 Burpees over DB
12 DB Goblet Lunges 1 x 22.5/15kg
12/10 Calories

- Hit each round at 95%+ effort
- At least first 3 rounds should each be completed under 3 minutes
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SaturdayEngine - Single Discipline Intervals

4 minutes On/1 minute Off x 6 (Steady, consistent pace)
Rest 4 minutes
30 seconds On/30 seconds Off x 12 (Fast Pace)

Partner WOD

In 40 minutes:

3 alternating rounds each…
10 Box Jumps 24/20" + 20 SA DB Overhead Lunges 1 x 22.5/15kg

3 alternating rounds each…
10/8 Calories + 20 Wall Ball 9/6kg, 10/9'

3 alternating rounds each…
10 Burpees + 20 KB Swings 24/16kg

3 alternating rounds each...
Run 400m

In remaining time...
1 Machine, Max Calories!!!
Coaches Choice

3-5 Sets:
10x Barbell Strict Press 50-60%
After each set complete 10 (Banded) Pull Ups
Rest 90s

3 sets:
15x DB Skull Crushers
Rest 15 Seconds
15x DB Biceps Curls
Rest 15 Seconds
15x Lateral Raises (light weight)
Rest 90s

Every 3 Minutes x3
In 2 minutes
30 second side plank (R)
30 seconds side plank (L)
AMRAP Tuck Ups
Hyrox Capacity

6 x 8 minute AMRAP:
1) 50m Sled Push + 800m Run + AMRAP Sled Push 120/70kg
2) 40m Burpee Broad Jump + 800m Run + AMRAP BBJ
3) Ski/Echo Bike 500/450m + 800m Run + AMRAP Ski/Echo Bike
4) 200m Farmer's Carry + 800m Run + AMRAP FC 2 x 24/16kg
5) 40m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg
6) Row 500/450m + 800m Run + AMRAP Row

- Rest 2 minutes between each AMRAP
- Aim to hit the first part of each section and the run at a consistent pace then pick the intensity up on the AMRAP at the end of each part.
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SundayEngine - Multi Discipline Intervals

5 rounds:
2 minutes discipline 1
Rest 30 seconds
2 minutes Discipline 2
Rest 30 seconds

5 rounds:
1 minute discipline 1
Rest 30 seconds
1 minute Discipline 2
Rest 30 seconds

Rest 5 minutes

In pairs complete 12 alternating rounds each
30 seconds On/30 seconds Off
CrossFit

AMRAP5 x 5:
4 Bar Muscle Ups or 8 Pull Ups
12 Alternating DB Snatch 1 x 22.5/15kg
18 Wall Ball 9/6kg, 10/9'

- Rest 2 minutes between AMRAPs

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