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DayCrossFit ACrossFit BStrengthBarbellHYROXGymnastics
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MondayPartner Interval Weight Training

A) AMRAP20, alternating rounds:
6 Front/Overhead Squats @ 65% 1RM
30/24 Calories or 400m Run

Rest 5 minutes

B) AMRAP15, alternating rounds:
6 Hang Power Clean/Snatch @ 65% 1RM
15/12 Calories or 200m Run

- Partners use same discipline for all of part A, then choose different discipline for all of part B.
-Upper

3-4 Sets:
DB Bench Press x 6-10
Rest 60-90 secs
3-6 Strict Pull Ups
Rest 60-90 secs

3-4 sets:
Single Arm Row x 8-10 each arm
straight into Max set Dips
Rest 2-3 mins between sets

EMOM9:
1) 30 secs Banded OH Triceps Extensions
2) 30 secs DB Curls
3) 30 secs V-sits
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TuesdayGymnastics EMOM

EMOM15:
1) 30 seconds Box Jumps
2) 30 seconds Pull Ups/Muscle Ups
3) 30 seconds Press Ups/HSPUs		For time:
30 Sit Ups
30 DB Push Press 2 x 22.5/15kg
30 Sit Ups
30 Alternating DB Plank Rows 2 x 22.5/15kg
30 Sit Ups
30 DB Deadlifts 2 x 22.5/15kg
30 Sit Ups
30 Floor Press 2 x 22.5/15kg

Time Cap = 13 minutes


Clean & Jerk

EMOM6:
1 Power Clean + 1 High Hang Clean + 1 Pause Jerk

4-6 sets:
1 Clean Pull + 1 High Hang Clean + 1 Hang Clean @ 75-85%

4-6 sets:
2 Split Jerks @70-80%
- Pause 2 seconds in the catch on second rep

4
WednesdayPartner WOD

In 40 minutes:

3 alternating rounds each...
Run 400m
30 Wall Ball 9/6kg, 10/9'

5 alternating rounds each...
15 KB Swings 24/16kg
12 Goblet Lunges 24/16kg
9 V-Sits

In remaining time...
10/8 Calories
10 Synchro Burpees

-
Lower

Tempo Back Squat @ 32X1
Build to a Heavy 2
Then 2 x 2 @ 85% of top weight

Good Mornings
4 x 8-10

4 sets
20-30 Banded Good Mornings
30-60 sec Weighted plank		HYROX - Conditioning

In pairs working YGIG complete 4 minutes:
20m Sled Push 100/60kg

Rest 2 minutes

In pairs working YGIG complete 4 minutes:
40m Farmer's Carry 2 x 32/24kg

Rest 4 minutes

Individual AMRAP20:
Run 400m
20 DB Hang Lunges 2 x 15/10kg
30/24 Calorie Row or Ski
20 Burpees
5
ThursdayTriple AMRAP

AMRAP9:
15/12 Calorie Ski/Bike
40m KB Rack Walk 2 x 28/20kg

Rest 3 minutes

AMRAP9:
24 Single Arm DB Overhead Lunges 1 x 22.5/15kg
12 Ring Rows

Rest 3 minutes

AMRAP9:
15/12 Calorie Row
15 Press Ups

-Snatch

EMOM6:
1 Power Snatch + 1 High Hang Snatch + 1 Snatch Balance

4-6 sets:
1 Snatch Pull + 1 High Hang Snatch + 1 Hang Snatch @ 75-85%

4-6 sets:
1 Snatch Balance + 1 Overhead Squats @ 80-90%
Toes to Bar & Handstand Holds
6
FridayCrossFit Games Open WOD 25.3

WOD details released Thursday 13/03/25 at 19:00
7
SaturdayEngine - Single Discipline Intervals

3 minutes On/1 minute Off x 7 (Steady, consistent pace)
Rest 4 minutes
90 seconds On/1 minute Off x 6 (Fast Pace)
3 rounds for max reps:

In 3 minutes complete...
Run 400m
In remaining time complete max reps Muscle Ups/Pull Ups

Rest 1 minute

In 3 minutes complete...
Row 30/24 Calories
In remaining time complete max reps Wall Ball 20/14lb, 10/9'

Rest 1 minute

In 3 minutes complete...
Ski or Bike 30/24 Calories
In remaining time complete max reps DB Hang Clean & STOH 1 x 22.5/15kg

Rest 4 minutes between rounds
Coaches Choice

Bench
20 mins: build to a heavy 5

Deadlift:
3x8 70% 1 RM

3 sets:
5-10 strict pull ups
15 V-Sits
30 sec weighted plank hold
Rest 60-90 sec between rounds 		HYROX - Capacity

AMRAP60:
1 Mile Run
200m Farmer's Carry 2 x 24/16kg
40m DB Goblet Lunges 1 x 20/15kg
40/32 Calorie Row or Ski
40m Burpee Broad Jumps
20m Sled Push 150/100kg
- Can be done Individually or as Doubles
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SundayEngine - Multi Discipline Intervals

CrossFit

Partner WOD, split as you wish:
AMRAP30
24 cal row
6 wall walks
16 TTB
16 synchro burpees
Rest 1 min between rounds

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