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1
DayCrossFit ACrossFit BHYROXStrengthBarbellGymnastics
2
MondayIWT

Every 5 minutes x 4
10 Shoulder to overhead @ 50-60%
2 minutes machine or run 400-600m

rest 4 minutes

1 minute on/2 minutes off x 5
5 Power Clean or Snatch @ 60-70%
AMRAP Burpees
*Push the pace on the burpees
Run Club

1 Mile Run

Rest 3 minutes

2 rounds:
20 Unbroken Wall Ball (9/6kg)
600-800m Run

Rest 3 minutes

4 rounds:
10m Sandbag Lunge Walk (30/22.5kg)
300-400m Run

Rest 3 minutes

1 Mile Run
Lower Pull/Upper Push

Strict press
4-5 x 6 @ 70-80%

3-4 Sets
6 Tempo Deadlifts (32x1) @ 65-75%
10 DB Bench press

3 Sets
12 Skull crushers
6/6 Staggered stance good mornings
15-20 Hanging knee raises
3
TuesdayGymnastics skill - Kipping pull ups

Or

Every 90 seconds x 5 rounds
1) 30-45 sec Pull ups
2) 45 sec Skipping
4 Rounds for time
16 Box jumps 24/20" (step down)
16 Top plank rows 2x22.5/15kg
16 DB Rack lunges 2x22.5/15kg

Time cap - 10 minutes
Strength & Conditioning

Every 5 minutes x 3:
10 Heavy DB Goblet Squats
5-10 Strict Pull Ups
10-20 Press Ups

AMRAP20:
30/24 Calories or 400m Run
20 DB Hang Reverse Lunges 2 x 15/10kg
20 Single Leg V-sits
20 DB Push Press 2 x 15/10kg
Clean & Jerk

Every 90 seconds x 8:
2 High Hang Cleans
- Work across at 70-75%

6-8 Sets:
1 Power Clean + 3 Jerks
- Work across at 70-80%
4
WednesdayWeightlifting

Every 90 sec x 4:
1 Clean + 1 Jerk + 3 Front squats
or
1 Snatch + 1 Hang snatch + 3 OHS

Every 2 minutes x 5:
1 Clean + 1 Jerk + 3 Front squats
or
1 Snatch + 1 Hang snatch + 3 OHS

*Start light and build as technique allows		Partner WOD

For time, Splitting reps how you wish:

50/40 Calories

8 rounds...
10 Hang to overhead 40/30kg
20 V sit

50/40 Calories

Time cap - 15 minutes
Strength & Conditioning

3 Sets:
8 Box Jumps
20m Heavy Sled Push
8-12 Single Arm Row (each arm)

4 rounds for time:
16 DB Box Step Ups 1 x 22.5/15kg, 24/20"
16 Press Ups
Run 800m or 60/48 Calories
200m Farmer's Carry 2 x 24/16kg		Lower Push/Upper Pull

Strict pull ups
4-5 x 6

3-4 Sets
6 Tempo squats (32x1) @ 65-75%
10 KB Bent over rows

3 Sets
12 Barbell bicep curls
6/6 Bulgarian split squats
15-20 Sit ups (weighted)
5
ThursdaySkill - Handstand Holds
Every 5 minutes x 5
Run 400m
20 DB Deadlifts 2x 22.5/15kg
20 Wall balls 9/6kg, 10/9'
Zone 2

With a partner complete AMRAP35:
Partner A Run 400m while Partner B 30/24 Calories
40 KB Swings (split as you wish)
15 Synchro Down Ups
Partner B Run 400m while Partner A 30/24 Calories
40 Partner Wall Ball Passes
15 DB Devil's Press (split as you wish)

Run 1 mile together to finish

- Aim to work continuously at a steady pace throughout		Snatch

Every 90 seconds x 8:
2 High Hang Snatch
- Work across at 70-75%

6-8 Sets:
1 Heaving Snatch Balance + 2 Overhead Squats
- Work from a rack
- Start around 50-60% and build weight across sets aiming for top sets at 80-90%
Bar Muscle Ups & HSPUs
6
FridayKettlebells

Every 2 minutes x 7
5 KB Clean + Jerks
*Reset at the floor every rep

*Start at moderate weight and build
*Aim for 2-3 quality heavy sets
AMRAP15
30/24 Calories or Run 400m
5 Strict pull ups
10 Press ups
10 KB Lunges 2x24/16kg		Intervals

Every 3 minutes x 10 rounds:
1) Run 200m + 12 Burpees over Hurdle
2) 15/12 Calories + 15 Unbroken Wall Ball

- 5 alternating rounds of each
- Hit each round at 90%+ effort
- First 4 rounds should be taking no more than 90 seconds
7
SaturdayEngine - Single Discipline

A) On 0:00
4 minutes on/2 minutes off x 3
*Moderate consistent pace

B) On 21:00
90 seconds on/60 seconds off x 4
*Mod/Fast pace

C) On 33:00
30 seconds on/60 seconds off x 8
*Sprints!
Partner Sickener

AMRAP30, Splitting reps how you wish:
20 Burpee box jumps 24/20"
40 Toes to bar
60 DB Snatch 1 x 22.5/15kg
800m Run		Capacity

"Falling Rox!"
50-40-30-20-10 reps…
DB Hang Reverse Lunges 2 x 10/7.5kg
Burpee Broad Jump Metres
Calories
Wall Ball 6/4kg

Run 800m after every round!

Time Cap = 60 minutes
8
SundayEngine - Multi Discipline

Sunday Social

15 mins to build to a heavy 3 Squats

AMRAP 20:
3-6-9-12-15 etc
Pull Ups
Air Squat
KB Swings
15/12 Cal or 200m Run between each round



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