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DayCrossFit ACrossFit BStrengthBarbellEnduranceGymnastics
2
Monday4 sets:
Squats x 8-12
Max set Press Ups/HSPUs

- Any Squat variation
- Work around 65-75% 1RM
- Rest 1-2 mins between exercises
3 rounds for time:
Run 400m
12 DB Power Cleans 2 x 22.5/15kg
24 Wall Ball 9/6kg, 10/9'

Time Cap = 14 minutes		Deadlift
5 @ 65%
3 @ 75%
1+ @ 85%

3 Sets:
Barbell Reverse Lunge x 6-8 each leg
KB RDL x 8-12

Every 90 seconds x 3:
1) 10 Squat Jumps + 10 Goblet Cyclist Squats
2) 10 Banded Resisted Sit Ups + 30 secs Hollow Hold
3
TuesdayIWT

Every 6 minutes x 4
10 Heavy KB Swings
3 minutes Row, Ski, Bike or 400-600m Run

Rest 4 minutes

Every 3 minutes x 4
12 KB Goblet Lunges
40 seconds Row, Ski or Bike or 150-200m Run
-Clean + Jerk
EMOM10
Low Hang Clean + Split Jerk

Keep the weight fairly moderate. Feel free to build the weight
providing technique is sound.

- - - -

Snatch
15-20 mins
Hang Snatch + OHS

Start at a moderate weight and build - focus on stability through OHS.
4
WednesdaySnatch - Overhead

Snatch Warm Up (PVC/empty bar)
5 HH Snatch Pull + 5 HH Snatch High Pull + 5 HH Muscle Snatch
5 Snatch Press + 5 Snatch Push Jerk + 5 Overhead Squat
5 Hang High Power Snatch + 5 High Hang Squat Snatch

EMOM5:
Hang Power Snatch + Snatch Balance + OHS
Work with a light load - 40-50% of max Snatch

12 minutes:
Hang Squat Snatch + OHS
Start with a moderate load and build to a technical max.
Partner WOD
In pairs working You Go I Go complete AMRAP15:
6 Hang Squat Snatch 60/40kg
9 Burpees over the Bar
12/10 Calorie Row, Ski or Bike

- Hang Squat Snatch can be scaled by weight or to Hang Squat Clean.		Push press
5@65%
3@75%
1+@85%

Pendlay Row
3x10

3-4 Sets
10 Narrow DB Floor press
5-10 Chin ups
30+sec Hanging L sit hold		5 rounds:
90 secs: 10m Shuttle Runs with 30" Box Over
Rest 30 seconds
90 secs: 15/12 Calorie Row + Max Burpees over Rower
Rest 30 secs
90 secs: 15/12 Calorie Ski + Max Calorie Bike
Rest 90 secs
5
ThursdayEvery 90 seconds x 5 rounds:
1) 4-6 DBall Cleans
2) 8-12 DB Bench Press

12 minute Ladder:
4-8-12-16-etc reps of:
Alternating Single Arm DB Devil's Press 1 x 22.5/15kg
DB Single Arm Overhead Lunges 1 x 22.5/15kg (R)
DB Single Arm Overhead Lunges 1 x 22.5/15kg (L)
Snatch
EMOM10
1 Pull + High Hang Snatch

Should be a light/moderate weight - work around 50-60%
Focus on a hard drive to extension and a fast, active pull under the bar.

- - - -

Clean & Jerk
15-20 mins
Hang Clean + Jerk + Jerk

Start at a moderate weight and aim to build throughout the time.
Toes to Bar and Handstand Holds
6
FridayA Good Friday Team WOD

In teams of 5 or 6 with 2 ergs per team (1 Row + 1 Ski or Bike) complete...
600 Calorie Row
600 Calorie Ski or Bike

Every 4 minutes:
Partner 1, 2 & 3 complete 5 Press Ups + 10 Sit Ups + 15 Squats
Partner 4, 5 & 6 complete 200m Run

Time Cap = 40 minutes

- 2 Ergs on the go at once.
- Team members can cycle between being Partner 1, 2, 3, 4, 5 or 6 each round.
Bank Holiday
7
SaturdayEngine (Single Discipline)

A) 3 minutes On/1 minute Off x 6 (Consistent, medium pace)
Rest 4 minutes
B) 1 minute On/1minute Off x 8 (Fast, challenging pace)

"Dark and Long"

30 minute AMRAP:
30/24 Calorie Row, Ski or Bike
20 Burpees
300m Run
20 Single Arm DB Hang Clean and Jerk 22.5/15kg

5 sets:
Z-Press x 8-12 reps per arm
8-15 Pull Ups

- Rest 2-3 mins between sets

5 sets
Deadlift x 5
Med Ball Rotation Throw x 6 each side

- Perform AMRAP on final set of 5 Deadlifts
- Start around 70% and build across sets
3 rounds:
Run 800m or Bike 1600m
2 x (10m Sled Pull + 10 Sled Push 150/100kg)
Run 800m or Bike 1600m
20m Burpee Broad Jump + 20m Sandbag Lunge Walk 30/22.5kg

Time Cap = 40 minutes
8
SundayEngine (Multi Discipline)
Sunday Social WOD

4 rounds...

AMRAP3:
6 Burpee Plate Jumps
10 Plate Ground to Overhead
14 Overhead Plate Lunges

Rest 1 minute

AMRAP3:
6 Press Ups
10 Sinlge Leg V-sits
14 Wall Ball

Rest 1 minute
Easter Sunday
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