ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
MondayInterval Weight Training

Every 3 minutes x 5
5 Hang power Clean/Snatch 65-75%
1 minutes CV or Run 200-300m

rest 4 minutes

Every 3 minutes x 4
8 Front/Overhead squats 55-65%
30 seconds CV or Run 150-200m

rest 4 minutes

5 minutes for quality
10 Lunges
10 Lying leg lifts
5 Broad jumps
Run Club

Run intervals along the canal towpath
Meet at the gym at 19:10

All abilities welcome. Out-and-back intervals so group naturally comes back together during recoveries

4 rounds (38 minutes total):

2 sets...
3 minutes @ around Hyrox pace
60 seconds steady jog (or walk)

Rest 2 minutes between rounds

- Pace should be sub-threshold or a little lower than 10k pace, and allow consistent speed across all sets
Upper

4 Sets
5 Strict Press
8 Chin ups
rest 2-3 minutes

3 Sets
8 Bench press *Narrow grip
16 Gorilla rows

3 Sets
10-15 Reverse flyes
10-15 Hanging knee raises
Max set Press ups
3
TuesdayStrength & Skills

Every 90 seconds x 5
1) 1-2 Sets Pull ups/Muscle ups
2) 30 seconds Press ups/Strict HSPU
WOD

5 Rounds for time
20 SA DB OH Lunges 22.5/15kg
20 Sit ups
200m Run

Time cap - 15 minutes
Long Intervals

AMRAP36:
Run 800m or 60/48 Calories
30 Wall Ball 6/4kg
Run 400m or 30/24 Calories
20 Single Leg V-sits
100m Farmer's Carry 2x24/16kg

- Aim to work through at a good consistent pace
Clean & Jerk

Technique
Every 90 secs x 3
1 Jerk Balance + 2 Split Jerk @ 50-60%

Main Lift
Clean + Jerk 6x3 @ 70-80%

Accessory Strength
Every 90 secs x 6
Segment Pull + Segment Power Clean @ Heavy Power Clean
- 2 second pause in hang on segment lifts
4
WednesdayWeightlifting

15 minutes
Power clean + 2 Jerks + Hang clean
*Start light and build
Partner WOD

AMRAP10
10 Power cleans 70/50kg Split as you wish
10 Synchro burpees over bar
Strength + Conditioning

3-4 sets (16 minutes)
Barbell Back Rack Lunge x 10
DB Single Arm Row x 8/8
*Rest 1-2 mins between exercises

3-4 sets (16 minutes)
Barbell Push Press x 5
Single Leg DB RDL x 5/5
*Rest 1-2 mins between exercises

AMRAP8:
Run 400m
20 Wall Ball 6/4kg

Rest 3 minutes

AMRAP8:
Run 400m or 30/24 Calories
20 KB Swings 24/16kg
Full Body

3-4 sets (16 minutes)
Barbell Back Rack Lunge x 10
DB Single Arm Row x 8/8
*Rest 1-2 mins between exercises

3-4 sets (16 minutes)
Barbell Push Press x 5
Single Leg DB RDL x 5/5
*Rest 1-2 mins between exercises

Optional Finisher - EMOM9
1) 30secs Press Ups
2) 30secs KB Goblet Squats
3) 30secs Pull Ups
5
ThursdayLong WOD

"Adrian"
7 Rounds
3 Forward Rolls
5 Wall Walks
7 Toes to bar
9 Box Jumps 30/24"

Time cap - 25 minutes
Long Workout

Individual or Doubles

AMRAP40:
1 mile Run or 120/96 Calories
40 Sit Ups
30 DB Box Step Ups 1x22.5/15kg, 24/20"
20 Press Ups
10 Strict Pull Ups

- For Doubles, do Runs together and split other movements between you
Snatch

Technique/Primer
Every 2 mins x 3
Snatch Balance + 2 Pause OHS @ 50-65%

Main Lift
Snatch 6x3 @ 70-80%

Accessory Strength
Every 90 secs x 6
Segment Pull + Segment Power Snatch @ Heavy Power Snatch
- 2 second pause in hang on segment lifts
Ring Skills & Core Strength
6
FridayStrength

4-5 Sets
3 Deadlift @ 80-85%
rest 1 minute
8 DB Bench press
rest 1-2 minutes
WOD

3 Rounds for max reps (12min)
1 minute Calories
1 minute Wall Balls 9/6kg
1 minute Alternating DB Snatch 30/22.5kg
1 minute rest
Short Intervals

4 Rounds

30 seconds On/30 seconds Off x 6
Rnd 1) Row
Rnd 2) Burpees over Hurdle
Rnd 3) Ski or Bike
Rnd 4) Sandbag Squats 40/30kg

Rest 3 minutes between each round of 30 On/30 Off
7
SaturdaySaturday Sickener

Partner WOD

In 35 minutes complete...
160/128 Calories (switch every 20/16 Cals)

8 Alternating rounds of DB DT
12 Deadlift + 9 Hang power cleans + 6 STOH 2x22.5/15kg

80/64 Calories (switch every 10/8 Cals)

8 Alternating rounds of...
10 DB Lunges 2x22.5/15kg (1 rack/1 OH)
5 Muscle ups/Burpee pull ups

AMRAP Calories in remaining time!!!
Capacity

Partner WOD

AMRAP12
4 x (10m Sled Pull + 10m Sled Push 100/70kg)
Run 400m together

AMRAP12
30 Synchro Sandbag Lunges 30/22.5kg
30/24 Calorie Row

AMRAP12
160m Farmer's Carry 2x32/24kg
Run 400m together

AMRAP12
30 Wall Ball 9/6kg
30/24 Calorie Ski or Bike

- Rest 3 minutes between AMRAPs
8
SundayEngine @ 9am
Run/Row/Ski/Bike/Echo

In pairs

5 rounds for max distance
3 minutes Discipline 1 (90 seconds each)
3 minutes Discipline 2 (90 seconds each)

Rest 3 minutes

5 rounds for max distance
90 seconds Discipline 1 (45 seconds each)
90 seconds Discipline 2 (45 seconds each)

*Aim to accumulate more than half the distance on each machine from part A

Sunday Social @ 10am

AMRAP20:
15 Ring Rows
15 DB Push Press 2x22.5/15kg
15 Tuck Ups
15 DB Hang Lunges 2x22.5/15kg
150m Run

Rest 5 minutes

For time:
Run 1000m or 75/60 Calories
30 Wall Ball 9/6kg
30 Sit Ups
30 Floor Press 2x22.5/15kg
30 Sit Ups
30 Wall Ball 9/6kg

Time Cap = 40 minutes (15 mins for final part)
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100