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DayCrossFit ACrossFit BHYROXStrengthBarbellGymnastics
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MondayIWT

Every 4 minutes x 5
6 Shoulder to overhead @ 60-70%
90 seconds machine or run 300-500m

rest 4 minutes

90 seconds on/2 minutes off x 4
10 Power Clean or Snatch @ 50-60%
AMRAP Burpees
*Push the pace on the burpees		Run Club

3 sets:
Run 600-1000m
Rest 90 seconds between sets
- Hit runs at around 5k pace

AMRAP20:
Run 400m
20m Burpee Broad Jump
Run 400m
20 Wall Ball 6/4kg

- Aim for a consistent pace throughout
Lower Pull/Upper Push

Strict press
4-5 x 4 @ 75-85%

3-4 Sets
4 Tempo Deadlifts (32x1) @ 65-75%
12 DB Bench press

3 Sets
12 Overhead DB tricep extensions
12 Seated good mornings
15-20 Hanging knee raises
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TuesdayEMOM25
1) 15 Pull ups
2) 50 Double unders
3) 20 KB Goblet reverse lunges 24/16kg
4) 60sec Plank
5) Rest
Strength & Conditioning

Every 5 minutes x 3:
10-15 Russian Swings
6/6 DB Rack Russian Step Ups
10-20 Press Ups

20 minute Ladder:
4-8-12-16-etc reps of…
Burpees
DB Hang Lunges 2 x 15/10kg
*Run 400m after each round
Clean & Jerk

Every 90 seconds x 8:
2 High Hang Cleans
- Work across at 75-80%

6-8 Sets:
1 Power Clean + 2 Jerks
- Work across at 75-85%
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WednesdayWeightlifting

Every 90 sec x 4:
1 Clean + 1 Jerk + 2 Front squats + 1 hang clean
or
1 Snatch + 1 Hang snatch + 2 OHS + 1 Hang snatch

Every 2 minutes x 5:
1 Clean + 1 Jerk + 2 Front squats + 1 hang clean
or
1 Snatch + 1 Hang snatch + 2 OHS + 1 Hang snatch

*Start light and build as technique allows		Partner WOD

AMRAP15, Alternating rounds with a partner
5 Thrusters 50/35kg
10 Deadlifts 50/35kg
Run 150m		Strength & Conditioning

3 Sets:
10m Sled Pull + 10m Sled Push
10-15 Heavy Wall Ball
30-60 second Weighted Plank

2 rounds:
20/15 Calorie Bike (Damper 10, Out Saddle)
Run 400m
Rest 2 minutes
20/15 Calorie Row
Run 400m
Rest 2 minutes
20/15 Calorie Row
Run 400m
Rest 2 minutes
Lower Push/Upper Pull

Strict pull ups
4-5 x 4

3-4 Sets
4 Tempo squats (32x1) @ 65-75%
12 KB Bent over rows

3 Sets
12 KB Crush curls
12 Deficit reverse lunges
15-20 Sit ups (weighted)
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ThursdaySkill - Handstand HoldsAMRAP30
Run 800m or 60/48 Calories
3 Wall walks
40m Sandbag bear hug carry
15 Box jumps 24/20"
Zone 2

Partner WOD - AMRAP40:
Run 800m together
40 Single Arm DB OH Lunges 1 x 22.5/15kg
400m Farmer's Carry 2 x 32/24kg
20 Synchro Down Ups
40/30 Calories		Snatch

Every 90 seconds x 8:
2 High Hang Snatch
- Work across at 75-80%

6-8 Sets:
1 Snatch Balance + 2 Overhead Squats
- Work from a rack
- Start around 50-60% and build weight across sets aiming for top sets at 85-95%		Bar Muscle Ups & HSPUs
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FridayDouble Kettlebell complex

5-7 Sets:
6 Swings
5 Cleans
4 Lunges
3 Squats
2 Jerks

*Start at a light weight and build
*Aim for 2-3 quality heavy sets
3 Rounds for time
20 DB Box step ups 1x22.5/15kg, 24/20"
20 Toes to bar
20 Burpee over DB

Time cap - 13 minutes		Intervals

Every 4 minutes x 8 rounds:
1) 15 KB Swings + 15/12 Calorie Bike/Ski
2) 15/12 Calorie Row + 20 SA DB OH Lunges

- 4 alternating rounds of each
- Hit each round at 95%+ effort
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SaturdayEngine - Single Discipline

A) On 0:00
3 minutes on/1 minutes off x 4
*Moderate consistent pace

B) On 21:00
1 minute on/1 minute off x 5
*Mod/Fast pace

C) On 35:00
20 seconds on/40 seconds off x 10
*Sprints!		Saturday Sickener

10 minutes
Build to a heavy
1 Power clean + 1 Shoulder to overhead + 1 Front squat

Partner WOD
AMRAP18
Run 400m and 30/24 Calories
40 Power cleans 60/40kg
Run 400m and 30/24 Calories
40 Shoulder to overhead 60/40kg
Run 400m and 30/24 Calories
40 Front squats 60/40kg

*1 person runs whilst the other does calories. *Switch every time
*Split barbell reps as you wish
Capacity

In pairs complete 5 x AMRAP10:
1) 80m Sled Push + 800m Run + AMRAP Sled Push 120/80kg
2) 80m Burpee Broad Jump + 800m Run + AMRAP BBJ
3) 80/60 Calorie Ski/Echo Bike + 800m Run + AMRAP Ski/EB
4) 80m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg
5) 80/60 Calorie Row + 800m Run + AMRAP Row

- Rest 2 minutes between each AMRAP
- Hit all 800m Runs together
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SundayEngine - Multi Discipline

Sunday Social

Partner WOD

7:00 On/2:00 Off x4:
Run 800m together
then
AMRAP, splitting reps as you wish;
40 DB Front Rack Lunges 2x22.5/15kg
20 Chest To Bar
20 Box Jumps 24/20"

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