ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
DayCrossFit ACrossFit BHYROXStrengthBarbellGymnastics
2
MondaySquats

4-5 Sets
3 Squats @ 80-90%
*Back or front squats		Intervals

4 Rounds
Every 3 minutes x 4
8 Burpees over bar
6 Hang power Clean or snatch @ 55-65%
Run 150-200m
Run Club

Compromised Running

20m Heavy Sled Push (180/120kg) + 1 Mile Run

Rest 3 minutes

2 rounds:
20 Wall Ball (9/6kg) + 800m Run

Rest 3 minutes

4 rounds:
10m Sandbag Lunge Walk (30/22.5kg) + 400m Run

Rest 3 minutes

1 Mile Run

Cap = 45 minutes
Deadlift, Bench + Accessories

3-6 Sets
8 Deadlifts *Building weight
8 Bench press *Building weight

2 Sets
AMRAP DB Bench press
AMRAP Bent over rows

2 Sets
AMRAP KB RDL
20-30 Lying leg lift to candle stick
3
TuesdayKipping Skills + Pressing strength

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

EMOM15 (5 rounds)
1) 50 Double unders
2) 16 SA OH DB Lunges
3) 15/12 Calories
Engine Builder

2 rounds:
Run 400m + 30 KB Swings 24/16kg + Run 400m
Rest 1 minute
Row 500/400m + 15 Burpees over Rower + Row 500/400m
Rest 1 minute
Ski 500/400m + 30 Wall Ball 6/4kg + Ski 500/400m
Rest 4 minute

Time Cap = 42 minutes
Clean & Jerk

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

In 15 minutes:
Build to a Heavy Triple Hang Clean & Jerk
- Reset between each rep
- Aim to hit at least 80%+ of 1RM

4 sets:
3 Segment Clean Pull
- Pause 5 seconds in Hang on each rep
- Work across at 80-95% 1RM
4
WednesdayWeightlifting Capacity

15 minutes complex - C+J or Snatch
Power Clean + Front Squat + Jerk + Hang squat clean + Jerk + Clean

or
Power Snatch + 2 Overhead squats + Hang squat snatch + OHS + Snatch
Partner WOD

AMRAP10, Split reps as you like
8 Shoulder to overhead 70/50kg
16 Pull ups
24 Deadlifts 70/50kg		Strength + Threshold WOD

3 sets:
Heavy DB Goblet Cyclist Squat x 10
KB Single Leg RDL x 8-10 each leg

AMRAP30:
Run 800m or 60/48 Calories
5 DB Push Press + 10 Hang Clean + 15 Deadlift 2 x 15/10kg
Run 400m or 30/24 Calories
5 Strict Pull Ups + 10 Press Ups + 15 Squats
Squat, Press + Accessories

3-6 Sets
8 Squats *Building weight
8 Strict Press *Building weight

2 Sets
AMRAP Strict pull ups
AMRAP DB Push press *1sec pause at top

2 Sets
AMRAP Jumping lunges
20-30 Weighted sit ups
5
ThursdayLong WOD

AMRAP30
400m Run
10 HSPU/Press ups
20 KB Swings
30/24 Calories
20 Goblet lunges
20 Single leg V sit
Zone 2

In 35 minutes:

Run 1 mile
in remaining time AMRAP...
20m Plate Overhead Lunge Walk
100m Single Arm KB Farmer's Carry
30/24 Calories or Run 400m
1 minute Plank Hold

On 35 minutes…
Run 1 mile
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 Triple Hang Snatch
- Reset between each rep
- Aim to hit at least 80%+ of 1RM

4 sets:
3 Segment Snatch Pull
- Pause 5 seconds in Hang on each rep
- Work across at 80-95% 1RM
Bar Muscle Ups & HSPUs
6
FridayStrict press + Strict pull up

3-4 Sets
3 Strict press @ 80-90% *Take bar from floor
8-12 Strict pull ups		Franpee

21-15-9 reps for time:
Thursters 40/30kg
Burpees over bar

Cap - 9 minutes
VO2 Max Intervals

6 rounds for max total reps:

In 3 minutes complete...
40/32 Calories
in remaining time Max Burpees

Rest 3 minutes between rounds

- Hit each round at 95%+ effort
- Aim to rotate through 2 rounds each of Row, Ski, Bike
7
SaturdayEngine Fartlek (43min)

4 Rounds
3 Minutes Moderate *conversational pace
1 minute Fast
2 minutes slow/rest

rest 4 min

5 Rounds
1 minute Moderate *conversational pace
30sec Fast
90sec slow/rest
Sickener

Individually or In pairs splitting reps as you wish!
AMRAP25
20 DB snatch 22.5/15kg
10 Burpee box Jumps 24/20”
20 DB step ups 22.5/15kg, 24/20”
20 Toes to bar
20 DB snatch 22.5/15kg
10 Burpee box Jumps 24/20”
20 DB step ups 22.5/15kg, 24/20”
10 Bar muscle ups		Capacity

In pairs complete 5 x AMRAP5:
- Pairs alternate rounds throughout each AMRAP
- Rest 1 minute between AMRAPs

1) 10m Sled Pull + 10m Sled Push 100/70kg
2) 9/7 Calorie Ski + 5 Burpees
3) 9/7 Calorie Row + 10 SL V-sits
4) 5 Sandbag Squats + 10m Sandbag Lunge Walk 22.5/15kg
5) 5 Press Ups + 15 KB Swings 24/16kg

Rest 5 minutes

On 35 minutes, with a 9/6kg Med Ball, pairs complete:
800m Med Ball Run together
100 Wall Ball
800m Med Ball Run together
100 Med Ball Overhead Lunges
800m Med Ball Run together

- Med Ball cannot touch the ground for the duration of the WOD. If Med Ball touches the floor, pairs complete 10 Synchro Burpees
- Cap = 60 minutes
8
SundayEngine - Multi Discipline

4 rounds:
2 minute discipline 1
30 secs Rest
2 minute discipline 2
30 secs Rest

4 rounds:
1 minute discipline 1
30 secs Rest
1 minute discipline 2
30 secs Rest

Rest 5 mins

In pairs complete max distance in 8 minutes!

Social

Partner WOD
In Pairs working YGIG complete AMRAP35:
Row 800m between you
15 Tuck Ups
15 DB Push Press
Ski 800m or Echo Bike 1600m between you
15 Burpees
15 DB Hang Power Cleans
Bike 1600m between you
15 Pull Ups
15 DB Squats

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