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DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
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MondayEaster Monday Team WOD IWT Vibes

Triple Threat IWT!
AMRAP40 In 3's Alternating rounds,

12 Rounds (4 each)
5 Power Cleans 70/50kg
15/12 Cals or Run 200m
Straight in to,
12 Rounds (4 each)
5 Shoulder to overhead 70/50kg
15/12 Cals or Run 200m
Straight in to,
12 Rounds (4 each)
5 Front Squats 70/50kg
15/12 Cals or Run 200m

*Hit each round hard you get double rest to work!
*Scale bar to around 70% max Power C+J		Bank Holiday HYROX @ 6PM

2 Rounds:

Run 400m + 40m Sled Push 100/70kg + Run 400m

Rest 1 minute

Ski 400m + 200m Farmer's Carry + Ski 400m

Rest 1 minute

Row 400m + 40 Wall Ball 6/5kg + Row 400m

Rest 1 minute

Bike 800m + 40m Burpee Broad Jump + Bike 800m

Rest 5 minutes
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TuesdayEmom12 - Strict Pull up + Skill
1) 30-50 Double unders
2) 1-5 Wall walks
3) 3-5 Strict pull ups
*No more than 30sec work each station		AMRAP15
Run 800m
40 KB Swings 24/16kg
20 Burpees
5 Bar Muscle ups/10 CTB pull ups		Engine Builder

3 rounds:
Run 400m
Row 500/450m
Run 400m
Ski 500m/450m
Run 800m

Rest 3 minutes between rounds

Aim to hit each round at a good pace without your pace dropping off across the 3 rounds.
Snatch

EMOM6:
1 Segment Pull + 1 Hang Snatch + 1 Snatch Balance
- Work across at a light load (40-50%)

15 minutes:
1 Segment Pull + 1 Hang Snatch + 1 Segment Snatch
- Start around 50% and aim to get at least 3 sets in at 70-80%
- Pause at the knee for 3 seconds on all segment lifts

3-4 sets:
Snatch Pull with eccentric x 3
- 3 second eccentric after each Pull
- Work across at around 80-100%
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WednesdayPowers
Every 2 minutes x 7 (14min)
3 Max height vertical jumps
1 Pull + 3 Hang power Clean or Snatch *Not touch and go!
*Start around 50% and gradually build		Partner WOD
15 minutes
120/90 Cals *split as you wish
Then AMRAP Alternating rounds in remaining time,
8 Thrusters 40/30kg
8 Toes to bar		Strength & Threshold

3 rounds:
10 Broad Jumps
into
20 DB Goblet Cyclist Squats
- Take your time moving through the broad jumps. Hit each jump at 80-90% effort and make sure you can stick a strong landing. Go straight into the Cyclist Squats and pump out 20 quality reps without stopping.


2 minutes On/2 minutes Off x 3 rounds:
1) 10m Sled Pull + 10m Sled Push 120/80kg
2) 5 Sandbag Squats + 10m Sandbag Lunge 22.5/15kg
3) 10 Press Ups + 40m Farmer's Carry 2 x 32/24kg

- During 2 minutes off perform very easy jog or spin on Bike. This should be a recovery pace that allows breathing and Heart rate to lower significantly.
3 Giant Sets:
Deadlift x 3 @ 80-85%
Bench x 5 @ 75-80%
Pull Ups x 5-10
- Rest 60-90 seconds between movements and 2-3 minutes between rounds

3-4 Sets:
8/8 Staggered KB Deadlift
8 Seated DB Press
10-15 Hanging leg raises
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ThursdayEMOM 30 (5 rounds)
1) 12-16 Lunges *DB/KB in farmers carry
2) 30-45sec Plank
3) 12-16 Plate GTOH
4) 12-16 Sit ups
5) 40m DBall carry *bear hug
6) Rest		Zone 2

With a partner, both working together, AMRAP35:
Run 400m or 20/15 Calories
15 Synchro Down Ups
Run 400m or 20/15 Calories
20 Synchro Med Ball OH Lunges
Run 400m or 20/15 Calories
30 Partner Wall Ball Passes

Run 1 mile to finish

- Aim to work continuously at a steady pace throughout
Clean & Jerk

EMOM6:
1 Segment Pull + 1 Hang Clean + 2 Jerks
- Work across at a light load (40-50%)

Every 2 minutes x 5:
2 Jerks
- Take bar from the rack
- Aim to get all sets at 70-80%

12 minutes:
1 Segemnt Clean Pull + 1 Hang Clean + 1 Segment Clean
- Start around 60% and aim to get at least 3 sets at 70-75%
- Pause at the knee for 3 seconds on all segment lifts		Ring Muscle Ups and pistols
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FridayJump + Squat + Pull

4 Sets:
3 High box jumps
6 Squats *Front or back *Heavy not maximal. Around 85% of heavy 3
12-16 KB Gorilla rows *Heavy
*Rest 2 mins
"Why's it spicy?!"

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

Cap - 15 minutes		Anaerobic Intervals

Every 5 minutes x 6

5 Strict Pull Ups
10 Press Ups
15 KB Swings 24/16kg
20 Air Squats
25/20 Calories

- Rounds should consistently be around 2.5-3.5 minutes
- Work with weights/variations that you can do unbroken for at least the first few rounds
- Sprint the Calories at the end of each round
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SaturdayBlack & Blue Games
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SundayEngine

4 rounds:
3 minutes discipline 1
30 secs Rest
3 minutes discipline 2
30 secs Rest

Rest 5 mins

4 rounds:
90 seconds discipline 1
30 secs Rest
90 seconds discipline 2
30 secs Rest

Rest 5 mins

In pairs complete 8 rounds each:
45 seconds On
15 seconds changeover
Sunday Social

Partner WOD
4 x AMRAP8:

1) 1 round of Cindy
Partner AMRAP Bike Cals

2) 2 lengths Sled Pull + Push
Partner AMRAP DB Goblet Lunges

3) 1 round DB DT
Partner AMRAP Ski cals

4) 200m Run
Partner AMRAP SA DB Devil's Press
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