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DayCrossFit ACrossFit BHYROXStrengthBarbellGymnastics
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MondayIWT

Every 5 minutes x 3:
8 Front squats @ 65-75% 1RM
2 minute Row, Ski, Bike or Run 300-500m

Rest 4 minutes

Every 4 minutes x 4:
8 Hang Power Clean or Snatch @ 60-70% 1RM
45 seconds Row, Ski, Bike or Run 150-200m

- Use the same cardio discipline for all rounds in each part
- Hit the cardio discipline at 90%+ effort		Running Intervals

2-3 x 800m Run @ around 5k pace
-steady 400m jog between intervals

Rest 5 minutes

3-4 x 400m Run @ Faster than 800s
-steady 200m jog between intervals

Rest 5 minutes

3-4 x 200m Run @ Faster than 400s
-steady 200m jog between intervals		Deadlift, Bench + Accessories

4-8 Sets
2 Deadlifts *Building weight
2 Bench press *Building weight

2 Sets
AMRAP Dips (ring/bar)
AMRAP Double DB Bent over rows
*Pick weights that allow you to hit 5-10 reps
(Heavier than last week)


2 Sets
30-60sec Reverse plank
AMRAP Banded good mornings
20-30 Lying leg lift to candle stick
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TuesdayEMOM Club

EMOM35 (5 Rounds) Working :30 on/:30 off
1) Pull ups
2) Down ups
3) Calorie Row
4) HSPU
5) KB Goblet lunges 24/16kg
6) Calorie Bike or Ski
7) Rest		Engine Builder

In pairs complete AMRAP36:
Run 400m together
1000/800m Row
Run 400m together
1000/800m Ski
Run 400m together
2000/1600m Bike
Clean & Jerk

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

Every 90 seconds x 7:
1 Power Clean + 2 Jerks
- Pause 3 seconds in receiving position on both Jerks
- Work across at 75-90% 1RM

7 sets building weight across:
2 Hang Cleans
- Start around 60% and aim to build to 85-90% 1RM
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WednesdayWeightlifting Capacity

15 minutes to build to a heavy complex:

Clean + Hang clean + 2 Jerk + Clean
or
Snatch + Hang snatch + 2 OHS + Snatch		Partner WOD

AMRAP12, Alt. rounds with a partner
30 Double unders
15 Ground to overhead 30/25kg		Strength + Threshold WOD

4 sets:
10m Sled Push
- Aim to build to as heavy as possible for an unbroken 10m length
- Complete 5 Strict Pull Ups + 10 Press Ups between each set

AMRAP30:
100m Farmer's Carry 2 x 32/24kg
20 Single Leg V-sits
20 DB Rack Reverse Lunges 2 x 15/10kg
20 Down Ups
20m Sled Push 100/70kg
20 Strict Sit Ups
Squats, Chin Ups + Accessories

4-8 Sets
2 Squats *Building weight
2 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 5-10 reps
(Heavier than last week)

2 Sets
AMRAP Squat jumps
10-20 Weighted sit ups
30-60sec Plank
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ThursdayLong WOD

AMRAP35 - Working 1:00 on/1:00 off
50 Cal Row
75 Wall balls 9/6kg
50 Cal Ski or Bike
5x40m Shuttle Farmers carry 2x32/24kg		Zone 2

In 35 minutes
Run 1 mile
into AMRAP...
40m KB Waiter Walk (R)
40m KB Waiter Walk (L)
30/24 Calories
15 Ring Rows
1 minute Plank Hold
30/24 Calories

On 35 minutes...
Run 1 mile		Snatch

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

Every 90 seconds x 5:
2 High Hang Snatch
- Pause 3 seconds in receiving position on both lifts
- Work across at 50-60% 1RM

7 sets building weight across:
1 Pull + 1 Hang Snatch + 2 Overhead Squats
- Start around 60% and aim to build to 80-85% 1RM
Bar Muscle Ups & HSPUs
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FridayStrength

4-6 Sets:
2 Strict press @ 85-95% *Take bar from floor
3-5 Strict pull ups
AMRAP10
5 Renegade Rows 2x22.5/15kg
10 Toes to bar
20 Reverse Lunges		VO2 Max Intervals

Every 6 minutes x 6:
40/32 Calories or Run 400m
5 Burpees
10 Jumping Lunges
Max Unbroken Wall Ball 6/4kg

- Hit each round at 95%+ effort
- Perform Wall Balls until 3.5 minutes or stop when you break a set (whichever comes first)
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SaturdayEngine Fartlek (41min)

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

rest 4 min

6 Rounds
1:00 minute Moderate *conversational pace
0:30 Fast
1:00 slow/rest
Sickener

In pairs, Splitting DB reps as you wish
AMRAP25
Run 400m together
12 DB Devil press 2x22.5/15kg
24 DB squats 2x22.5/15kg		Capacity

3 rounds:
Run 800m
30 Wall Ball 6/4kg
150m DB Farmer's Carry 2 x 22.5/15kg
Run 800m
30m Burpee Broad Jump
1 minute KB Rack Hold 2 x 24/16kg

Run 1 mile to finish!

- If you haven't completed 3 rounds at 50 minutes, set off on mile run.
8
SundayEngine - Multi Discipline

7 rounds:
2 mins Discipline 1
30 secs Rest
2 mins Discipline 2
30 secs Rest

5 mins Rest

In pairs complete Max distance in 16 minutes
- Change every 300m (600m for Bike)
Social

In Pairs - AMRAP20, YGIG Rounds:
6 Sandbag Cleans 60/40kg
8 Sandbag Squats
10 Burpee Over Sandbag

On 25 Mins;

Individually - 3 Rounds For Time;
400m Run
16 DB Hang Snatch 1 x 22.5/15kg
12 Toes to Bar
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