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DayCrossFit ACrossFit BStrengthBarbellEnduranceGymnasticsCompetition Class
2
MondayIWT

Every 6 minutes x 3
5 Touch N Go Power Clean or Power Snatch (around 70% 1RM)
10 Burpees over the Bar
Row, Ski or Bike 90 seconds (or Run 300-400m)

Rest 4 minutes

Every 4 minutes x 4
5 Shoulder to Overhead (around 70% 1RM)
10 Toes to Bar/V-Sits/Sit Ups
Row, Ski or Bike 30 seconds (or Run 150m)
A) 4 sets:
5 Box Jumps
30 seconds Rest
5 Back Squats @ 75% (+2.5-5kg, Perform AMRAP on 4th set)
2 minutes Rest

B) 3 sets:
4 Barbell Step Ups each leg
Rest 60-90 secs
10-12 KB RDL
Rest 60-90 secs

C) 2 rounds:
50m KB Rack Walk
150m KB Farmers Walk		Coaching - Pull Ups/Muscle Ups

Every 90 seconds x 5 rounds:
1) 30-45 seconds Pull Ups/Muscle Ups
2) 30-45 seconds Single Leg Jumps
3) 30-45 seconds Press Ups/HSPUs
4) 30-45 seconds Toes to KB
3
TuesdaySkill Development - Toes to bar

or

Every 90 seconds x 5 (15 minutes):
1) 30-45 seconds Toes to Bar
2) 30-45 seconds Handstand Variation (Wall Climbs//Kick to HS/HSPUs/HS Walks)
EMOM15:
1) 8-12 KB RDL
2) 5-10 Dips (Rings, Bar, Box)
3) 12-15 DB Biceps Curls		EMOM10
6 TnG P. Snatch
@40% (+1.25 - 2.5kg)

15 mins
Cean + Hang + Jerk
@60% (+5-10%)
4
Wednesday
Warm Up (PVC Pipe/Empty Bar):
5 Muscle Cleans + 5 Front Squat + 5 Shoulder Press
5 Power Cleans + 5 Push Press + 5 (BTN) Jump to Split
5 Squat Clean + 5 Split Jerks

Every minute x 12:
1 Hang Squat Clean + 1 Jerk

- Start around 50-60% and build weight across sets aiming to hit 90%+
Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
5 Squat Snatch 60/40kg
150m Run

- Squat Snatch can be scaled by weight or to 5 Squat Clean Thruster		A. Strict press (+2.5kg to 1RM if you did the first 3 weeks)
3@60%
3@70%
AMRAP@80%

B. 3 Sets
8 Bent over rows
rest 30 sec
8 Dips
rest 30 sec
8 Weighted sit ups *feet anchored
rest 1-2 mins

C. EMOM9
40sec work/20sec rest
1) Barbell bicep Curls
2) DB Narrow floor press *DBs together
3) Leg raise to candle stick
4 rounds:
3 minute Bike
2 minute Row
1 minute Ski
3 minutes Rest
5
ThursdayIn 32 minutes complete:

Run 1 mile

10 rounds:
10 KB Swings 24/16kg
10 Sit Ups

Run 800m

5 rounds:
10 Box Jumps 24/20"
10 Press Ups

In remaining time complete Max Calorie Row, Ski or Bike
-EMOM10
6 TnG P. Clean + Push Jerk
@40% (+1.25 - 2.5kg)

15 mins:
Snatch + Hang Snatch
@60%		Pull Ups
6
Friday4 sets:
5 Squats
Rest 60-90 secs
4-6 Gorilla Rows each arm
Rest 60-90 seconds

- Any Squat variation.
- Work across around 75-85% 1RM
12 minute AMRAP:
15 Plate Ground to Overhead 20/15kg
12 Plate Overhead Lunges 20/15kg
9 Burpees Plate Jumps
6 Chest to Bar Pull Ups		6 rounds:
15/12 Calorie Row, Ski or Bike
20m Lunge Walk
15 KB Russian Swings
10 KB Goblet Squats
200m Run

Rest 90 seconds between rounds

- Work with a moderate weight and set off at a sustainable pace. Aim to finish each round equal to or quicker than the previous!
7
SaturdayENGINE (Intervals)

In pairs complete max distance in 12 minutes
(Switch every 2 minutes - 3 each)

Rest 3 minutes

In pairs complete max distance in 12 minutes
(Switch every 90 seconds - 4 each)

Rest 3 minutes

In pairs complete max distance in 12 minutes
(Switch every 1 minute - 6 each)
Saturday Sickener

Partner WOD
3 alternating rounds each:
20/15 Calorie Row, Ski or Bike
10 Burpee Box Step Overs 2 x 15/10kg

3 alternating rounds each:
200m Run
10 Toes to Bar

3 alternating rounds each:
10/8 Calorie Row, Ski or Bike
10 DB Thrusters 2 x 15/10kg		3 Rounds:
10-20 Press Ups (slow down, fast up)
6-10 DBall Squats
Rest 1-2mins Between Rounds

3 Rounds:
1-3 Rope Climbs
6-10 DBall Lunges
Rest 1-2mins between rounds

EMOM9:
30 seconds Biceps Curls
30 second Plank Hold
30 seconds OH Plate Hold 		EMOM40:
1) 20/15 Calories
2) 15 Wall Ball
3) 5-10 Strict Pull Ups
4) 150-200m Run
5) Rest		EMOM12
Hang squat snatch + OHS
*Start at 60% and build across

Back Squat
3 x 2 @ 90-100%
*5 Depth jumps after each set

5 Rounds
40-60 Double unders
20-30% Max set MU/PU/TTB
20-30% Max set HSPU/HS walk
rest 2 mins between rounds
Cap 15 mins

For time
200m Run
15 DB Box step overs 2x22.5/15kg, 24/20""
20 Cals
15 Burpee box Jump overs @24/20""
200m Run
15 DB Hang squat cleans@2x22.5/15kg
20 Cals
8
SundayEngine

A) 10 rounds:
1 minute On (discipline 1)
20 seconds Rest
1 minute On (discipline 1)
20 seconds Rest

B) 10 rounds in pairs:
30 secs On/30 secs Off

C) 10 rounds in pairs:
30 secs On/30 secs Off		Sunday Social

5 Rounds:
50/40 Cal Row/Ski/Bike
20 DB STOH (2x22.5/15kg)
15 Burpees
10 V-Sit

Time Cap = 35 minutes		Muscle Snatch
3x10 reps
@20% (or very light bar)

15 mins:
Snatch + Pause Hang Snatch
@60% (increase weight as technique allows)

Muscle Clean
3x10 reps
@20% (or very light bar)

15 mins:
Clean + Pause Hang Clean + Jerk
@60% (increase weight as technique allows)

Chinese plank
3x5 sets
30s hold
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