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DayCrossFit ACrossFit BStrengthBarbellHYROXGymnastics
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MondayPartner WOD

AMRAP 40 - split as you wish:

2km Run/Row/Ski or 4km Bike

5 rounds...
10 Muscle ups or 20 CTB/Pull Ups
20 Single arm DB hang clean and jerks 1 x 22.5/15kg
30 DB pass throughs 1 x 22.5/15kg
40 Single leg v-sits

In remaining time...
Max Distance Run/Row/Ski/Bike (different discipline)
Upper

4-6 Sets:
Bench Press x 1-2
Rest 60-90 secs
Single Arm Row x 6-8 each arm
Rest 60-90 secs

EMOM12:
1) 30 secs Press Ups
2) 30 secs DB Curls
3) 30 secs Tuck Ups

3
TuesdayMax Bench!

15 mins:
Establish a 1RM bench press for the day		30-20-10 reps for time:
HSPU/Press ups
Russian KB Swings 32/24kg
Box Jumps with step down 24/20"

Time Cap = 13 minutes
Clean & Jerk

EMOM6:
1 Clean Pull + 1 Hang Clean + 1 Split Jerk

20 minutes to build to a Max
1 Clean & Jerk
4
WednesdayDouble Unders

15 mins Skipping/Double Under coaching

or

"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps: Unbroken Double Unders		Every 3 mins x 8:
20/16 Calories or 200m sprint @ 100% effort
Go all in!!!		Lower

Build to a Heavy
Back Squat
Then 3 x 2 @ 80% of top weight

Good Mornings
4 x 8-10

4 sets
15 Weighted Sit Ups (feet anchored)
20-30 Banded Good Mornings
HYROX - Conditioning

Every 2 minutes x 4
1) 20m Sled Push 150/100kg
2) 100m Heavy Farmer's Carry 2 x 32/24kg

In 20 minutes:
Run 800m
20m Sandbag Lunge Walk 22.5/15kg
Run 800m
20m Sandbag Lunge Walk 22.5/15kg
Run 800m
In remaining time AMRAP:
Row 12/10 Calories
10 Burpees Over Rower
5
ThursdayClean & Jerk

E90 secs x 10:
1 Clean Pull + 1 Power Clean + 1 STOH
- build weight across sets		"DT"
5 rounds for time:
12 Deadlifts 70/50kg
9 Hang Power Cleans 70/50kg
6 STOH 70/50kg

Time Cap = 10 minutes

- Scale weight to around 70% of top weight from part A
Snatch

EMOM6:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch Balance

20 minutes to build to a Max:
1 Snatch
Ring Muscle Ups & Pistols
6
FridayEvery 4 minutes x 4:
3-5 Strict Chin Ups (weighted, bodyweight, banded)
3-5 Heavy DBall to Shoulder
10m Heavy Sled Push

- Rest 30-60 seconds between movements

6 minute Ladder:
2-4-6-8-10-etc reps of...
DB Squats 2 x 15/10kg
DB Renegade Rows 2 x 15/10kg

Rest 2 Minutes

Complete your AMRAP score for time!
- Time Cap = 8 minutes
HYROX Anaerobic Intervals

Every 6 minutes x 6:
30/24 Calories
10 V-Sits
20 Unbroken Wall Ball 9/6kg, 10/9'
30 seconds Plank Hold

- Hit the Calories as fast as you can provided you can go straight into the V-sits and an unbroken set of quality Wall Ball with no rest!
7
SaturdayEngine

4 rounds:
3 minutes (Steady pace)
Rest 1 minute
2 minutes (Medium pace)
Rest 1 minute
1 minute (Fast)
Rest 1 minute
30 seconds (Sprint)
Rest 3 minutes
Team WOD

In teams of 2 or 3 complete AMRAP35:
90 Calorie row/ski/bike
300m Run together
90 KB swings 1 x 24/16kg
30 Synchro down ups
90 Single arm Overhead KB lunges 1 x 24/16kg
30 Synchro sit ups
Coaches Choice

4-5 Sets:
3-5 Deadlifts at 75-90% of 1RM
Rest 2 mins between sets

3 Sets:
10 Bulgarian Split Squats (Each leg)
20m Heavy Farmer’s Carry

EMOM8 (30on/30off)
1. Heavy Russian Swings
2. Strict Hanging Leg Raise
3. Wall Sit 		HYROX Capacity

AMRAP15:
Run 400m
20 Press Ups
20m Sled Push 100/80kg

Rest 5 minutes

AMRAP15:
Row 500m
10 Burpees to Plate
20 Plate Overhead Lunges 20/15kg

Rest 5 minutes

AMRAP15:
Ski 500m or Bike 1000m
40m Farmer's Carry 2 x 32/24kg
20 Air Squats
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		CrossFit

5 Rounds:
15 TTB
20 Wall Balls 9/6kg, 10/9ft
15 Deadlifts 80/60kg
400m Run

Time Cap: 30 mins
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