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1
DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
MondayBank Holiday

"Murph"

For Time:
1 mile Run

100 Pull ups
200 Press ups
300 Air Squats

1 mile Run

- Partition the Pull ups, Press ups, and Air Squats as needed
- If you have a weight vest, wear it!
- Can be scaled to Half Murph or Partner Murph
Bank Holiday HYROX

AMRAP40:
In teams of 2, working You Go, I Go...
Run 800m together
30 Wall Ball 6/4kg
20/16 Calorie Row
Run 800m together
100m Farmer's Carry 2x24/16kg
20/16 Calorie Ski or Bike
3
Tuesday12 minutes for quality
30 Double unders
10m Handstand Walk or 2-3 Wall walks
rest 1-2 minutes between rounds
AMRAP12
5 Burpees
10 KB Snatch 24/16kg
15 Sit ups
Strength & Conditioning

3-4 Sets:
Double KB Squat x 6-8
Pull Ups (any variation) x 5-10
DB Floor Press x 10
- Rest around 1 min between exercises

AMRAP12:
8 DB Push Press
8 V-sits or Toes to Bar
15/12 Calories or 200m Run		Snatch

Technique/Primer
Every 90 secs x 6
Snatch Power Jerk + 2 Snatch Balance @ 40-50%

Main Lift
Hang Snatch 6x3 @ 65-75%

Accessory Strength
Every 90 secs x 6
3 Snatch Pull @ 80-95%
4
WednesdayWeightlifting

EMOM5
2 Hang Clean + Clean
or
2 Hang Snatch + Snatch
*Work around 40-50%

Every 2 minutes x5
2 Hang Clean + Clean
or
2 Hang Snatch + Snatch
*Building weight
Partner WOD

Every 5 minutes x3
Run 800m (Alternating 200m)
AMRAP Shoulder to overhead 50/35kg

*Split STOH as you wish
Strength + Conditioning

3-4 Sets:
Heavy Sled Push x 10m
DB Push Press x 10-12
Farmer's Carry x 40m

4 rounds for time:
Run 400m
20 Wall Ball 6/4kg
20 Tuck Ups
20 DB Hang Lunges 2x10/5kg
30/24 Calories
Rest 2 minutes between rounds

- Aim to hit each round at a fast pace that you can keep consistent across all 4 rounds
- Time Cap = 32 minutes (6.5mins per round)		Wendler Deadlift + Bench - Week1

Deadlift
5@57.5%
5@67.5%
5+@77.5%
*do a set every 2:30 or quicker
The last set is an AMRAP set.
Keep working until you fail or form breaks down

Bench press
5@57.5%
5@67.5%
5+@77.5%
*do a set every 2:30 or quicker
The last set is an AMRAP set.
Keep working until you fail or form breaks down

Accessory
3-4 Sets
8/8 KB Rack Bulgarian split squats
8/8 SA KB Gorilla rows
5
ThursdayEvery 6 minutes x 5
4 Turkish get ups (2 each arm)
200m SA KB Farmer's carry
15 Down ups
AMRAP Calories in remaining time

*no rest between sets
Long Workout

AMRAP40:
30/24 Calories or 400m Run
5 Strict Pull Ups or 10 Kipping Pull Ups
20 DB Goblet Lunges 22.5/15kg
30/24 Calories or 400m Run
10 Floor Press 2 x 22.5/15kg
10 DB Deadlift 2 x 22.5/15kg

- Mix cardio disciplines up and aim to work continuously at a steady pace throughout
Clean & Jerk

Technique
Every 90 secs x 6
3 BTN Push Jerk in Split @ 40-50%

Main Lift
Hang Clean + Jerk 6x3 @ 65-75%

Accessory Strength
Every 2 mins x 5
2 Pull + Hang Power Clean @ 80-90%
Pull Ups & HS Walks

Coached strength work and skill progressions for all levels
6
Friday4-5 Sets
5 Tempo Back squats (22X1)
Work across at 70-75%
For time
10, 8, 6, 4, 2 reps of...
DB man makers 2x22.5/15kg
*Run 200m after each round

Time cap - 12 minutes
1 man maker = Press Up, Top plank row each arm, Squat clean thruster
Intervals

Every 5 minutes x 6:
4 Sandbag to Shoulder 60/40kg
8 Burpees
20/15 Calories

- Move fast through the Sandbag and Burpees
- Proper give it some on the Calories!!!
- Round should be taking 1:30-2:30
7
SaturdayEngine @ 9am - Single Discipline

In pairs...

12 minutes max distance
*Change every 2:00 (3 rounds each)

rest 3 minutes

12 minutes max distance
*Change every 1:00 (6 rounds each)

rest 3 minutes

12 minutes max distance
*Change every 0:30 (12 rounds each)
Saturday Sickener @ 10am

With a partner, splitting reps as you wish
For time:
20 Deadlifts 110/77.5kg
40 Toes to bar
60 Wall balls 9/6kg, 10/9'
80 Box jumps 24/20"
200/160 Calories
80 Box jumps 24/20"
60 Wall balls 9/6kg, 10/9'
40 Toes to bar
20 Deadlifts 110/77.5kg

Time cap - 30 minutes
Capacity

Partner WOD

AMRAP16:
80/60 Calorie Ski or Echo Bike
20 Synchro KB Swings 24/16kg
20 Burpees

AMRAP16:
80/60 Calorie Row
10 Synchro SA DB Devil's Press 22.5/15kg
20 Synchro SA DB Overhead Lunges 22.5/15kg

AMRAP16:
Run 800m together
30 Partner Wall Ball 9/6kg
10 Strict Pull Ups or 20 Kipping Pull Ups

- Rest 4 minutes between AMRAPs
- Push for 3 rounds on each AMRAP!
8
SundayEngine - Multi Disipline



Sunday Social WOD

AMRAP20
400m Run or Row/Ski or 1000m Bike
30 Wall Balls 9/6kg, 10/9’
20 DB Push Press 22.5/15kg
10 Burpee over DB

Rest 5 Mins

For Time
10 Burpee over DB
20 DB Push Press 22.5/15kg
30 Wall Balls 9/6kg, 10/9’
400m Run or Row/Ski or 1000m Bike
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