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DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
MondayBank Holiday Team WOD

In teams of 3, accumulate Max Calories in 35 minutes...

At the same time complete...
120 Double DB Hang Snatch
30 Burpees
120 Double DB Push Press
30 Burpees
120 Double DB Cleans
30 Burpees
120 Double DB Squats
30 Burpees

Rx = 2 x 15/10kg

*1 working on calories, 1 working on DBs, 1 resting
Switch when you like
Bank Holiday HYROX

Run 800m
40/30 Calories
Run 800m
200m Farmer's Carry 2x24/16kg
Run 800m
30 Burpees to Plate
Run 800m
40/30 Calories (use different discipline)
Run 800m
40m Plate OH Walking Lunge 20/15kg
Run 800m
60 Wall Ball 6/4kg

Time Cap = 42 minutes

*If you don't think you can finish in the time cap, alternate runs between 800m and 400m
3
TuesdayEvery 2 minutes x 5
5 Strict pull ups

Then either…

Every 2 minutes x 5
5-10 Kipping pull ups
30-50 Double unders
Or
10 minutes Coached Kipping pull up work		For time
10-9-8-…3-2-1 Burpee over DB
20-18-16...6-4-2 DB Lunges 1x22.5/15kg

- Time cap - 10 minutes
- For lunges, hold DBs however you like
Strength & Conditioning

3 Sets:
3 x 3 Continuous Broad Jumps for distance
6 DB Rack Russian Step Ups each leg
Max set Pull Ups (any variation)

AMRAP15:
6 Burpee Box Jumps 24/20"
12 DB Goblet Squats 20/15kg
200m Run or 15/12 Calories
Rest 30 seconds
Clean & Jerk

Every 90 seconds x 10:
1 Split Jerk
- Take bar from the rack
- Work across at around 80-85%

Every 2 minutes x 7:
Clean Pull + Clean
- Build across between 60-95%
4
WednesdayWeightlifting

Every 90 seconds x 10
1-3) 3 Cleans @ 50-60%
4-6) 2 Cleans @ 65-80%
6-10) 1 Clean @ 85%+		Partner WOD

For time
40/32 Calories *Split as you wish
40 Synchro KB Swings 24/16kg
40/32 Calories *
30 Synchro SA KB Shoulder to overhead 24/16kg
40/32 Calories *
20 Synchro Sprawls over KB
40/32 Calories *

Time cap - 13 minutes		Strength & Conditioning

3 Sets:
10m Heavy Sled Pull + 10m Sled Push back
5-8 DB Bench Press
6/6 DB Staggered Stance RDL

3 rounds:
Run 400m
16 SA DB Devil's Press 1x15/10kg
32 DB Goblet Lunges 1x15/10kg
16 DB Plank Pull Throughs 1x15/10kg
Run 800m or 60/48 Calories

- Rest 3 minutes between rounds
- Hit each round around 90% effort
- Time Cap = 36 minutes
Full Body Strength

Push press
4x5 @ 80%
Every 2:30 or quicker

4 Sets
5 Squats @ 80%
6-10 Chin ups
rest 1 minute between exercises

3 Sets
12 KB Strict press
10-20 Hanging knee raises
5
Thursday5 rounds
Working 40 seconds on/20 seconds off
1) Sandbag to chest
2) Wall walks
3) DB Step ups
4) Farmers carry
5) Tuck hold
6) Rest
Zone 2

In 40 minutes:
Run 1 mile
then AMRAP…
5 Press Ups
10 Tuck Ups
15 Wall Ball
5 Pull Ups
10 Russian Twists
15 KB Swings
15/12 Calories or 200m Run
Snatch

Every 90 seconds x 7:
1 Pull + 1 High Hang Snatch + 1 Hang Snatch
- Work across at around 50-60%

Every 2.5 minutes x 5:
2 Snatch
- Build across between 70-90%		Pull Ups & Handstand Walks

Coached strength work and skill progressions for all levels
6
Friday4-5 Sets
3 Deadlift @ 80%+
AMRAP15
5 Hang to overhead 50/35kg
10 Toes to bar
200m Run		Intervals

Intervals

Every 6 minutes x 5:
10 Med Ball OH Jumping Lunges 6/4kg
15 No Press Up Burpees
20 Wall Ball 6/4kg
25/20 Calories

- Aim to hit each round at 95% effort and push through unbroken with minimal to zero rest
- Rounds should ideally be around 3-3.5 minutes
7
SaturdayEngine - Single Discipline

2 minutes On/1 minute Off x 5 (Challenging Pace)

Rest 4 minutes

60 sec On/30 sec Off x 8 (Challenging Pace)

Rest 4 minutes

40 sec On/80 sec Off x 5 (Sprints)		Saturday Sickener

Partner WOD, Accumulate max reps

3 Rounds
A) 1 minute Wall balls 9/6kg, 10/9'
B) 1 minute Calories

A) 1 minute Box jumps 24/20"
B) 1 minute Calories

A) 1 minute Alt DB Snatch 22.5/15kg
B) 1 minute Calories

A) 1 minute Burpees
B) 1 minute Calories

Rest 2 minutes between rounds

*Partner A start on movement, partner B start on calories then switch
Capacity

"Rocket Fuel"

For time:
30 Burpees
Run 1 mile
40 Single Arm DB OH Lunges 1 x 22.5/15kg
Run 800m
60 KB Swings 24/16kg
60/48 Calories
60 Wall Ball 6/4kg
Run 800m
40 Single Arm DB OH Lunges 1 x 22.5/15kg
Run 1 mile
30 Burpees

Time Cap = 50 minutes
Compare to 17th Jan 26
8
SundayEngine - Multi Discipline


Sunday Social

For time:

Run 400m into...
3 Rounds
15 Toes to Bar
15 KB Goblet Squats 24/16kg
15 Burpees
Run 400m to finish

Rest 2 minutes

Run 400m into...
3 Rounds
20/15 Calories
15 KB Goblet Reverse Lunges 24/16kg
15 Press Ups
Run 400m to finish

Time Cap = 35 minutes
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