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1
DayCrossFit ACrossFit BHYROXStrengthBarbellGymnastics
2
MondaySquats

3-4 Sets
5 Squats @ 75-85%
*Back or front squats		Partner Intervals

AMRAP14, Alternating rounds with a partner
8 Hang Power Clean or Snatch @ 60-70%
Run 300m		Run Club

AMRAP40:
Run 800m
20m Walking Lunge recovery
Run 400m
1 minute Plank Hold
Run 800m
30 seconds KB Farmer's Hold 2 x 24/16kg
Run 400m
Rest 2 minutes		Deadlift, Bench + Accessories

4-7 Sets
3 Deadlifts *Building weight
3 Bench press *Building weight

2 Sets
AMRAP Dips (ring/bar)
AMRAP Double DB Bent over rows
*Pick weights that allow you to hit 10-15 reps

2 Sets
30-60sec Reverse plank
AMRAP Banded good mornings
20-30 Lying leg lift to candle stick
3
TuesdayRig Kipping Skills + Pressing strength

Every 2:30 x 5
8-16 Pull ups
5-10 Wall facing strict HSPU/Strict HSPU/Pike press ups/DB press ups/Press ups		EMOM Club

EMOM12 (4 rounds)
1) 60 Double unders
2) 12 DB Thrusters 2x22.5/15kg
3) 15/12 Cal Row		Engine Builder

Every 5 minutes x 8 rounds:

In 3.5 minutes complete...
15 Burpees
400m Run or 800m Bike
Rnds 1, 3, 5 & 7: AMRAP Calorie Row or Ski
Rnds 2, 4, 6 & 8: AMRAP DB Hang Clean & Jerk 1 x 22.5/15kg

Clean & Jerk

EMOM5:
1 Pull + 1 High Hang Clean + 1 Push Jerk + 1 Jerk
- work across at 40-50%

In 20 minutes
Build to a Heavy Double Hang Clean & Jerk
- Reset between each rep
- Aim to hit at least 85%+ of 1RM

4 sets:
3 Clean Pull with eccentric
- 3 second controlled eccentric on each rep
- Work across at 85-100% 1RM
4
WednesdayWeightlifting Capacity

15 minutes complex - C&J or Snatch
Clean + Hang clean + 2 Jerk + Clean
or
Snatch + Hang snatch + 2 OHS + Snatch		Partner WOD

12 minute Ladder, YGIG exercises with a partner
1, 2, 3, 4 etc... Power cleans 80/60kg
2, 4, 6, 8 etc... Burpees over bar		Strength & Threshold

3 Sets:
8 DB Rack Elevated Reverse Lunges each leg
10m Heavy Sled Push 180/120kg
- Rest 1-2 minutes between movements

3 rounds...
Run 400m or 30/24 Calories
20 Down Ups
Run 400m or 30/24 Calories
150m Farmer's Carry 2 x 24/16kg
Run 400m or 30/24 Calories

- Rest 3 minutes between rounds
- Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR
- Time Cap = 36 minutes (10 mins/round average)
Squats, Pull Ups + Accessories

4-7 Sets
3 Squats *Building weight
3 Strict Press *Building weight

2 Sets
AMRAP Strict chin ups
AMRAP Seated KB press *1sec pause at top
*Pick weights that allow you to hit 10-15 reps

2 Sets
12 Heavy Step ups
10-20 Weighted sit ups
30-60sec Plank
5
ThursdayLong WOD

36 minutes
Row, Ski or Bike max calories

On 0:00 and every 3 minutes alternate between...
1) Run 200m
2) 45 second KB Rack hold		Zone 2

AMRAP45:
Run 800m
10 Box Jumps (Step Down)
10 DB Step Ups
40/32 Calories
5 Strict Pull Ups
10 Press Ups
15 Single Leg V-Sits

- Aim to work continuously at a steady pace for 45 minutes		Snatch

EMOM5:
1 Pull + 1 Hang Power Snatch + 1 Snatch Balance + 1 OHS
- work across at 30-50%

In 15 minutes
Build to a Heavy Double Hang Snatch
- Reset between each rep
- Aim to hit at least 85%+ of 1RM

4 sets:
3 Snatch Pull with eccentric
- 3 second controlled eccentric on each rep
- Work across at 85-100% 1RM
Bar Muscle Ups & HSPUs
6
FridayStrict press + Strict pull up

3-4 Sets
8 Strict press @ 65-75% *Take bar from floor
5-8 Strict pull ups		4 Rounds for time

8 DB Lunges 2x22.5/15kg (1rack/1OH)
12 Toes to bar
300m Run

Cap - 12 minutes
VO2 Max Intervals

Every 5 minutes x 7 rounds:
15/12 Calories
12 KB Swings 24/16kg
9 Burpees
Run 200m

- Hit each round at 95%+ effort
- If any round takes longer than 3 minutes, reduce Swings and Burpees by 2 reps.


7
SaturdayEngine Fartlek (43min)

4 Rounds
3:00 Moderate *conversational pace
2:00 Fast
1:00 slow/rest

rest 4 min

5 Rounds
1:15 minute Moderate *conversational pace
0:45 Fast
1:00 slow/rest		Sickener

Partner WOD - Split reps as you wish

In 35 minutes
80/60 Calories Ski or Bike
40 Burpee box jumps 24/20"
80 DB Snatch 22.5/15kg
40 Bar Muscle ups
80/60 Calories Row
40 Burpee box jumps 24/20"
80 DB Snatch 22.5/15kg
40 Wall facing HSPU
AMRAP Calories in remaining time
Capacity

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

Run 800m to start and after every round!

Time Cap = 60 minutes
8
SundayEngine - Multi Discipline

6 rounds:
2 mins Row, Ski or Bike
2 mins Run
2 mins Rest

Rest 5 mins

In pairs complete 10 rounds each...
1 minute On/1 minute Off		Social

AMRAP15:
Run 400m
6 KB Clean & Jerk or Snatch 1 x 24/16kg (R)
6 KB OH Lunges 1 x 24/16kg (R)
6 KB Clean & Jerk or Snatch 1 x 24/16kg (L)
6 KB OH Lunges 1 x 24/16kg (L)
24 Sit Ups

Rest 5 minutes

AMRAP15:
30/24 Calories
12 Press Ups
12 Toes to Bar
12 DB Goblet Squats 30/20kg
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