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DayCrossFit ACrossFit BHYROXStrengthBarbellGymnastics
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MondayIWT

Every 4 minutes x 5
6 Ground to Overhead @ 60-70%
90 seconds CV or run 300-500m

rest 4 minutes

Every 4 minutes x 3
10 Front/Overhead Squats @ 50-60%
1 minute CV or Run 200-300m		Run Club

Every 3 minutes x 8 or Every 4 minutes x 6:
Run 400m @ around 5k Pace

On 28 minutes...

50 Wall Ball 6/4kg
Run 1 mile
50 Wall Ball 6/4kg
Lower Pull/Upper Push

3-5 Sets
6 Deadlifts @ 70-80%

3-4 Sets
6 Strict press @ 70-80%
12/12 SL KB Deadlifts

3 Sets
10 DB Bench press
15-20 Hanging knee raises
3
TuesdayAMRAP30
4 Muscle ups/8 Pull ups
6 Alt DB Snatch 30/22.5kg
20/15 Calories
12 Wall balls 9/6kg, 11/10'
16 V-sit
200m Run		Strength & Conditioning

Every 5 minutes x 3:
5-8 Box Jumps
6/6 DB Rack Russian Step Ups
10-20 Press Ups

AMRAP20:
5 Strict Pull Ups or 10 Kipping Pull Ups
12/9 Calories or 150m Run
10 V-sits
12/9 Calories or 150m Run
15 DB Push Press 2 x 20/12.5kg
12/9 Calories or 150m Run
Clean & Jerk

Every 90 seconds x 8:
1 High Hang Clean + 2 Hang Cleans
- Work across at 75-85%

6-8 Sets:
1 Power Clean + 2 Jerks
- Work across at 80-90%
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WednesdayWeightlifting

Every 90 sec x 4:
Clean + Jerk + Hang clean + Jerk
or
Snatch + OHS + Hang snatch + OHS

Every 2 mins x 5:
Clean + Jerk + Hang clean + Jerk
or
Snatch + OHS + Hang snatch + OHS

*Start light and build as technique allows
Partner WOD

AMRAP12:
20 Deadlifts 70/50kg
8 Synchro Burpee over bar
20 Toes to bar
8 Synchro Burpee over bar

- Split Deadlifts and TTB how you wish		Strength & Conditioning

3 Sets:
10m Sled Pull + 10m Sled Push
8-12 DB Bench Press
20 Goblet Cyclist Squats

In 30 minutes:
Run 1 mile
into AMRAP…
30 Sandbag Lunges 22.5/15kg
15 Burpees over Sandbag
Run 800m or 60/48 Calories
Lower Push/Upper Pull

3-5 Sets
6 Squats @ 70-80%

3-4 Sets
6 Strict pull ups
12/12 Bulgarian split squats

3 Sets
10 Bent over rows
15-20 Sit ups (weighted)
5
ThursdaySkill - Skipping
Triple AMRAP

AMRAP7
Row 12/9 Cals
12 DB Floor press

rest 3 minutes

AMRAP7
Bike or Ski 12/9 Cals
40m KB Rack carry

rest 3 minutes

AMRAP7
12 SA DB Hang clean + jerk
30sec Hollow hold
Zone 2

Partner WOD - AMRAP40:
Run 800m together
40 KB Hang Lunges 2 x 16/12kg
20 Synchro Down Ups
60/48 Calories -> Partner Holds KB Rack		Snatch

Every 90 seconds x 8:
1 High Hang Snatch + 2 Hang Snatch
- Work across at 75-85%

6-8 Sets:
1 Heaving Snatch Balance + 1 Overhead Squat
- Work from a rack
- Start around 60% and build weight across sets aiming for top sets at 85-100%
Toes to Bar & Handstand Holds
6
FridayKettlebells

Every 2 minutes x 6
8 Alternating KB Snatch
*Reset at the floor every rep

*Start at moderate weight and build
*Aim for 2-3 quality heavy sets
AMRAP14
800m Run
50 SA DB OH Lunges 22.5/15kg
40 Sit ups
30 KB Swings 28/20kg
20 Strict handstand press ups
Intervals

Every 6 minutes x 5:
30/24 Calories
5 Heavy Sandbag Cleans
10 Burpees
20 Unbroken Wall Ball

- Aim to complete all rounds under 4 minutes
7
SaturdayEngine - Single Discipline

A) On 0:00
4 minutes on/2 minutes off x 5
*Moderate consistent pace

B) On 34:00
30 seconds on/60 seconds off x 10
*Sprints!
Saturday Sickener

Partner WOD
AMRAP25, split reps as you wish:
60/48 Calories
30 DB hang squat cleans 2 x 22.5/15kg
30 Burpee over DBs
Capacity

Partner WOD
AMRAP50:
Run 800m together
60 Partner Wall Ball 6/4kg
Row 60/48 Calories together
50 DB Lunges 2 x 15/10kg (1OH/1 Rack)
Run 800m together
40 Burpee Pull Ups
Ski/Bike 60/48 Calories together
30 Alternating Sandbag to Shoulder 50/30kg

- Push for 2+ rounds!
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SundayEngine - Multi Discipline


Sunday Social

Partner WOD
In pairs working You Go, I Go complete 3 rounds:
Run 200m
10 Hang Power Cleans 50/35kg
20/15 Calories
10 Front Squats 50/35kg
100m Farmer's Carry 2 x 32/24kg
10 Shoulder to Overhead 50/35kg

Time Cap = 32 minutes
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