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DayCrossFit Part ACrossFit Part BStrengthWeightliftingHyroxGymnastics
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MondayEvery 4 minutes x 4 rounds:
30/24 Calories or 400m Run

In remaining time work through…
60 Single Arm DB Thrusters 1 x 22.5/15kg
40 Single Arm DB Hang Snatch 1 x 22.5/15kg
20 Single Arm DB Devil's Press + Thruster 1 x 22.5/15kg

- Start the WOD by completing the Calories/Run then work through as many reps as possible on the Dumbbell.
- On 4 minutes move back to the Calories/Run then carry on working through the DB reps from where you left off.
- Goal is to complete all the DB reps within the 4 rounds!
Monday Beach Pump

EMOM16 (30s on/30s off):
1) DB Biceps Curls
2) Sit Ups
3) Press Ups
4) Laying Leg Raises		Lower

Deadlift
- 20 minutes to build to a 1RM

3 sets:
16-20 Deficit Reverse KB Rack Lunges

EMOM8:
1) 30 seconds KB Goblet Cyclist Squats
2) 30 seconds Single Leg V-sits
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TuesdayClean Complex

In teams of 3, each build to a Max complex in 15 minutes:
1 Clean + 3 Front Squat + 1 Shoulder to Overhead		Team WOD

"Miami Twist"

In teams of 3 and alternating rounds complete:
1-2-3-4-5-6-7-8-9-10 reps...
Pull Ups
Burpees over Bar
Power Clean 80/55kg

TimeCap = 20 mins
Snatch

EMOM6:
1 Pull + 1 Hang Snatch + 1 Snatch
- Work across at a light to medium load (40-60%)

20 minutes:
Build to a Max Snatch
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WednesdayInterval Gymnastics Training

Every 5 minutes x 4:
30/24 Calories or 400m Run
4-8 Muscle Ups or 8-15 Pull Ups (Should be completed in 1-2 sets)

Rest 5 mins

Every 4 minutes x 4:
15/12 Calories or 200m Run
8-12 Press-Ups or HSPU (Should be completed in 1-2 sets)		-Upper

Bench press
build to a heavy 3

4 Sets
5 Pendlay rows

3 Sets
3-5 Strict pull ups
10 Press ups
AMRAP DB Floor press
*DB weight you can do 10+ with fresh
Hyrox Conditioning

AMRAP8:
Run 150m
10m Sled Pull + 10m Sled Push 80/50kg

AMRAP8:
Ski 300/250m
10 KB Deadlifts + 20m Carry 2 x 24/16kg

AMRAP8:
Run 150m
Bike 300m

AMRAP8:
Row 300/250m
20m Burpee Broad Jump

- Rest 2 minutes between AMRAPs
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ThursdayEMOM40
1) 10-16 Burpees
2) 10-16 KB Swings 32/24kg
3) 10-20 V-Sits
4) Max Calories
5) Rest or 30s Plank Hold

- Movements 1-3 should be completed in 30-45 seconds providing enough rest to maintain reps throughout all 8 rounds.
-Clean & Jerk

EMOM8:
1 Pull + 1 Hang Clean + 1 Jerk
- Work across at a light to medium load (40-60%)

20 minutes:
Build to a Max Clean & Jerk
Bar Muscle Ups & HSPUs
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FridayRowing Techinque & DrillsOpen WOD 19.1

AMRAP15:
19 Wall Balls 9/6kg, 10/9'
19 Calorie Row
HYROX - Anaerobic Intervals

In pairs, alternating rounds, complete AMRAP32:
Run 200m
10 Burpee Plate Jumps
10 Plate Ground to Overhead 20/15kg
16 Plate Overhead Reverse Lunges 20/15kg
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SaturdayEngine - Single Discipline Intervals

Aerobic Intervals
2 minutes On/30 seconds Off x 8
Medium Consistent Pace (70-80% Max HR)

Rest 4 minutes

Anaerobic Intervals
40 seconds On/1 minute Off x 12
Fast Pace (80%+ Max HR)
CrossFit

In 36 minutes:
800m Run
20 Pull Ups
40 DB Rack Lunge
40 DB Shoulder to Overhead
600m Run
15 Pull Ups
30 DB Rack Lunge
30 DB Shoulder to Overhead
400m Run
10 Pull Ups
20 DB Rack Lunge
20 DB Shoulder to Overhead
800m Run

In remaining time complete Max Calories

RX DBs = 2 x 22.5/15kg
Coaches Choice

3-5 Sets:
5 Tempo Front Squat 3111 Tempo @ 70-80%
12 Alternating DB Z Press

3 Sets:
10 Double DB Single Leg RDL
Rest 30s
10 Alternating Single Arm Floor Press
Rest 60s

2 Rounds:
1 Minute Max Triceps Extention
Rest 30s
1 Minute Max Dead Hang
(Aim for between 40s-60s)
Rest 30s
1 Minute Max Single Leg V sits
Rest 30s		Hyrox Capacity

2 rounds (64 minutes):

AMRAP8:
Run 400m + 20m Burpee Broad Jump

AMRAP8:
Row 400/350m + 20 KB Hang Lunges 2 x 16/12kg

AMRAP8:
Run 400m + 20m Sled Push 170/120kg

AMRAP8:
Ski 400/350m or Bike 800/700m + 25 Wall Ball 6/5kg, 10/9'

- No rest between AMRAPs
- Aim to work through the whole WOD at a fairly consistent pace
- A fast pace will be looking to hit 3 rounds in each 8 minutes!
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SundayEngine - Multi Discipline Intervals

In pairs using 2 different disciplines:

2 rounds:
3 minutes discipline 1
Rest 1 minute
3 minutes on discipline 2
Rest 1 minute

4 rounds:
2 minutes discipline 1
Rest 1 minute
2 minutes on discipline 2
Rest 1 minute

6 rounds:
1 minute discipline 1/Rest 30 seconds

6 rounds:
1 minutes on discipline 2/Rest 30 seconds
CrossFit - Long WOD

AMRAP40:
50/40 Calories
40 Goblet Squats 28/20kg
30 KB Swings 28/20kg
20 SA KB Push Press 28/20kg
10 Chin Ups
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