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DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
Monday2 minutes on/2 minutes off x 6
5 Power Snatch or Power Cleans @ 60-70%
Run 200m
AMRAP Burpees

rest 4 minutes

10 minutes for quality
16 Alt. DB Biceps curls
8 DB Press ups
4 Max effort broad jumps

*Barbell weight for intervals should be something you can keep moving for consistent singles or heavy touch and go quality reps
*If you have less than 30seconds for the burpees during the first 4 rounds scale the run distance down
Run Focus

Run 800m
25 Wall Ball 6/4kg
Run 400-800m
20 Burpees

Rest 3 minutes

Run 800m
30 Sandbag Lunges 22.5/10kg
Run 400-800m
25 Wall Ball 6/4kg

Rest 3 minutes

Run 800m
20 Burpees
Run 400-800m
30 Sandbag Lunges 22.5/10kg

Time Cap = 36 minutes
Full Body Strength

Bench press
3x10 @ 70%
Every 3 mins or quicker

3 Sets
10 Deadlifts @ 70%
10-15 Dips / DB press ups
rest 1 minute between exercises

4 Sets
6 Pendlay rows
60 seconds Top plank shoulder taps
rest 1 minute between exercises
3
TuesdayOn a running clock

On 0:00
AMRAP5
10 DB Thrusters 2x22.5/15kg
10 Toes to bar

On 10:00
10 minute ladder
20/16, 40/32, 60/48 etc... Calories
4, 8, 12 Wall walks or 8, 16, 24m HS Walk

On 25:00
5 Rounds for time
10 KB swings 32/24kg
10 Goblet lunges 32/24kg
Strength & Conditioning

3 Sets:
3 x (4 Hurdle Jumps + Box Jump)
12 Heavy DB Rack Elevated Reverse Lunges
Max set Pull Ups (any variation)

AMRAP15:
Run 200m
15 Plate GTOH 20/15kg
12 Plate OH Lunges 20/15kg
9 Burpees to Plate
Clean & Jerk

Every 2 minutes x 5:
1 Jerk Balance + 2 Split Jerk
- Take bar from the rack
- Work across at around 50-70%

Every 2 minutes x 7:
Clean Pull + Clean + Jerk
- Work across between 75-90%
4
WednesdayWeightlifting

EMOM3:
5 Touch and go Cleans @ 30-40%

Every 2 minutes x 6
5 Cleans
Start at 40% and build weight as technique allows		Partner WOD

6 Rounds for time:
A) Run 200 B) 15/12 Calories
16 Shoulder to Overhead 50/35kg
16 Pull ups

Time cap - 13 minutes

*run and calories completed at the same time as your partner switching every round. Split STOH and Pull ups as you wish		Strength & Conditioning

3 Sets:
6 DB Strict Press + 4-8 DB Push Press
12-16 Gorilla Rows
40m Sled Push (4 length with minimal rest at each end)

AMRAP30:
20/15 Calories
400m Run
150m Farmer's Carry 2x24/16kg
20/15 Calories
400m Run
20 Single Arm DB Hang Clean + STOH 1x22.5/15kg
Full Body Strength

Push press
3x10 @ 70%
Every 3 mins or quicker

3 Sets
10 Squats @ 70%
10-15 Chin ups
rest 1 minute between exercises

4 Sets
6/6 SA KB Strict press
20/20 Barbell side bends
rest 1 minute between exercises
5
Thursday30 minutes max distace
Row, Ski or Bike

On 0:00 and every 5 minutes (6 rounds)...
50 Double unders
40m Sandbag/KB Rack carry		Core finisher

EMOM5:
10 Strict Sit ups
Plank remaining time every minute		Zone 2

Partner WOD

AMRAP40, split reps as you wish:
Run 800m or 60/48 Calories
20 Press Ups
20 KB Deadlifts
20 Burpees
20 KB Goblet Squats
100m SA Farmer's Carry together (50m each arm)
Snatch

Every 2 minutes x 5:
2 High Hang Snatch + 1 OHS
- Work across at around 50-70%

Every 2 minutes x 7:
Snatch Pull + Snatch
- Work across between 75-90%
Ring Muscle Ups & Pistol Squats

Coached strength work and skill progressions for all levels
6
Friday4 Sets
5 Deadlift @ 75-85%		AMRAP8
8 SA DB Devil press 22.5/15kg
16 DB Step ups 22.5/15kg, 24/20"
Intervals

Every 5 minutes x 6:
12 KB Rack Lunges 2 x 24/16kg
15/12 Calories or Run 200m
12 Burpees

- Hit each round at 95%+ effort
- Round should be taking 1:30-2:30
7
SaturdayEngine - Single Discipline

1 minute On/30 seconds Off x 10 (Challenging Pace)

Rest 4 minutes

45 sec On/45 sec Off x 8 (Challenging Pace)

Rest 4 minutes

20 sec On/40 sec Off x 10 (Sprints)
Saturday Sickener

"Kelly"
5 rounds for time
400m Run
30 Box Jumps 24/20"
30 Wall Balls 9/6kg, 10/9'

Time Cap - 35 minutes
*Compare to 2/12/25
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
8
SundayEngine - Multi Discipline


Sunday Social

AMRAP30
30/24 Calories or 400m Run
20 Alt DB Snatch 22.5/15kg
15 Burpee over DB
Rest 2 minutes between rounds

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