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DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
Monday"Murph"

For Time:
1 mile Run

100 Pull ups
200 Press ups
300 Air Squats

1 mile Run

Partition the Pull ups, Press ups, and Air Squats however you like.
If you have a weight vest, wear it!
Bank Holiday HYROX

In pairs complete 5 x AMRAP10
- rest 2 minutes between AMRAPs

1) Partner A: 10m Sled Pull + Push 100/70kg
Partner B: Run 400m (switch every 400m)

2) 40 Wall Ball 9/6kg + 40 Cal Ski (Split as you wish)

3) Run 800m together then alternating rounds:
5 Deadlifts + 40m Farmer's Carry 2 x 32/24kg

4) 40m Burpee Broad Jump + 40 Cal Row (split as you wish)

5) 16 KB Swings + 16 KB Lunges 24/16kg (Alt rounds)
Partner holds Plank

3
Tuesday10 mins Skipping/Double Under coaching

or

Work through "Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
EMOM Club

EMOM20 (5 Rounds):
1) Run 150m
2) 6 Power Cleans 70/50kg
3) 8-12 Burpee over bar
4) 10-15 Toes to bar		Engine Builder

6 rounds:
500/450m Row or Ski
400m Run or 800m Bike
Rnds 1, 3 & 5: 20 Burpees over DB
Rnds 2, 4 & 6: 20 DB Lunges (1 Rack/1 OH) 2 x 15/10kg

- Rest 2 minutes between rounds
- Time Cap = 45 minutes		Snatch

EMOM8:
1 Snatch Pull + 1 High Hang Snatch + 1 Hang Snatch
- Pause 2 seconds in the receiving position on both snatches
- Work across at a light load (40-50%)

20 minutes to build to a Max:
Hang Snatch

4
WednesdayAMRAP5 x 6

In pairs, Working YGIG (36min)
Rest 1 minute between AMRAPs

1) 10m Sled Push 120/80kg

2) Bike 500/400m

3) 1 Rope Climb *Scale to 2 pulls to standing or 8 rope rows
10 Wall balls 9/6kg, 10/9'

4) Ski 250/200m

5) 10 KB Swings 32/24kg + 10 V Sit

6) Row 250/200m		Strength & Threshold

3 Sets:
8 KB Bulgarian Split Squats each leg
10m Heavy Sled Push 180/120kg
- Rest 1-2 minutes between movements

3 rounds...
Run 400m or 30/24 Calories
10 Press Ups
25 Wall Ball 9/6kg
Run 800m or 60/48 Calories
150m Farmer's Carry 2 x 24/16kg

- Rest 3 minutes between rounds
- Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR
- Time Cap = 35 minutes
3 Giant Sets
Deadlift x 5 @ 75-80%
Bench x 8 @ 70-75%
Pull Ups x 3-5
- Rest 60-90 seconds between movements and 2-3 minutes between rounds

3-4 Sets:
6/6 Staggered stance good mornings
4-8 DB Floor press
1 set of press ups 1-2RIR
5
ThursdayCardio Club (15 mins)

Every 2:30 x 6
1 min Cals
Try to hit a tough but maintainable pace!
A fast pace to aim for cals is >25/19
10 mins for Quality

20 DB Lunges (Hang/Rack/OH)
15 Sit ups
20 DB Floor press
15 Sit ups		Zone 2

AMRAP45:
Run 800m or 60/48 Calories
4 Turkish Get Ups (2 each arm)
Run 800m or 60/48 Calories
20m Plate Overhead Lunge Walk

- Aim to work continuously at a steady pace for 45 minutes
- Mix up cardio disciplines throughout		Clean & Jerk

EMOM10:
1 Power Clean + 1 Hang Clean + 1 Jerk
- Paues 2 seconds in the receiving position on each Jerk
- Work across at a light to medium load (50-60%)

20 minutes to build to a Max
Hang Clean + Jerk

Pull Ups & Handstand Walks
6
FridayKB Complex

Every 2 mins x 8 (16min)
Clean
Reset
Squat Clean
Thruster
Jerk

*Start moderate and try build every 1-3 Sets
"Why's it spicy?!"

5 Rounds for time
20/15 Calories or Run 300m
15 Burpee plate jumps *20kg plate

Cap - 15 minutes
*Compare to 25/4		Anaerobic Intervals

5 rounds:
30 seconds Max Calories
Walk 200m recovery
30 seconds Max Burpees
Walk 200m recovery
30 seconds Max Calories
Rest 3 minutes between rounds

- Go all out on the Calories and Burpees.
7
SaturdayEngine

10 minute Test *Retest from 19/4
Start smooth - Conversational pace for 2 mins and then aim to increase the pace every 2 minute chunk

Rest 5 mins

40 sec on/80 sec off off x 6

Rest 3 mins

20 sec on/40 sec off x 10
Sickener

Partner chipper, Split reps as you wish
AMRAP26
100 Deadlifts 100/70kg
50 Calories
100 Wall balls 9/6kg, 10/9'
50 Calories
30 Wall walks
50 Calories		Capacity

In 60 minutes:

Run 1 mile

3 rounds: 200m Farmer's Carry 2 x 24/16kg + 30 Wall Ball 9/6kg

Run 1 mile

3 rounds: 30/24 Calories + 10 Burpee Box Jumps 24/20"

Run 1 mile

In reminaing time complete AMRAP…
10 DB Step Ups 24/20" + 20 DB Hang C&J 1 x 22.5/15kg
8
SundayEngine

3 rounds on discipline 1:
2 minutes Steady
2 minutes fast

Rest 2 minutes

3 rounds on discipline 2:
2 minutes Steady
2 minutes fast

Rest 2 minutes

In pairs complete 6 rounds each on discipline 1:
1 minute Fast
1 minute Rest

Rest 2 minutes

In pairs complete 6 rounds each on discipline 2:
1 minute Fast
1 minute Rest
Sunday Social

AMRAP16:
20/16 Calorie Row
8 KB Hang Snatch Lunge (L)
8 KB Hang Snatch Lunge (R)
16 Press Ups

Rest 4 minutes

AMRAP16
20/16 Calorie Bike or Ski
8 Hang Clean + Thruster (L)
8 Hang Clean + Thruster (R)
16 Sit Ups
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