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DayCrossFit Part ACrossFit Part BStrengthWeightliftingHyroxGymnastics
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MondayInterval Weight Training

Every 6 minutes x 4:
5 Power Clean/Snatch @ 75% 1RM
3 minutes Row, Ski, Bike or Run 400-600m

Rest 4 minutes

Every 3 minutes x 4:
8-12 DB Floor Press (Heavy not maximal)
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 (Hard but not all out)
-Lower

Deadlift 5 x 5
- Work across at 90-95% of your heavy 5 from last week (or 75-80% 1RM)

3 sets:
5 Landmine Skater Squat each leg
12-16 Heavy Russian KB Swings
- Rest 60-90 secs between exercises

EMOM8:
1) 20-30 secs DBall Squats
2) 30 seconds Reverse Crunches
3
TuesdayAMRAP30:
4 Muscle Ups or 12 (CTB) Pull Ups
12 KB Goblet Squats
20/16 Calories or 400m Run
12 Press Ups/Handstand Press Ups
12 KB Swings
20/16 Calories or 400m Run

- No prescribed weights. No prescribed gymnastic difficulty. No Scores
- Choose a KB weight that allows heavy & steady or light & fast
- Work whichever gymnastics variations you want to practice
- Go at a pace on your Cardio disciplines that provides an appropriate intensity for what you want to get out of the workout - a steady pace will allow you to focus more on your gymnastics skills and heavier loads. A fast pace will provide a more aerobically challenging workout.
-Snatch

EMOM8:
1 Pull + 1 Hip Snatch + 1 Snatch Balance
- Work across at a light load (30-50%)

15 minutes:
1 Pull + 2 Hang Snatch
- Start around 50% and aim to get at least 3 sets in at 75-85%

3-4 sets:
Pause Snatch Pull x 3
- Work across at around 80-100%
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WednesdaySquat Clean or Squat Snatch
Main Focus: Speed under the Bar

Barbell Warm Up:
4 Pulls + 4 Muscles + 4 Press + 4 Front/OH Squats
4 Dip High Pull + 4 Dip Powers + 4 Push Press/BTN Push Press
4 Dip Clean/Snatch + 4 Jerks/Snatch Balance

EMOM5 (0-5mins):
2 Dip Clean/Snatch + 2 Jerks/Snatch Balance
- Work with a light to medium load (40-60%)

Every 90 seconds x 6 (6-15 mins):
1 Pull + 2 Dip Clean/Snatch + 1 Jerk/OHS
- Start at 60-70% and build to a heavy for the day

- All Cleans/Snatches should be received in a full squat
Partner WOD

In pairs and alternating rounds complete AMRAP15:
5 Hang to Overhead 65/45kg
5 Wall Ball 9/6kg, 10/9'

- Hang to Overhead can be Clean & Jerk or Snatch
- Add 5 reps to the Wall Ball each time both partners complete a round!
Upper

Push press 4x5
-Work across at 75-85% of heavy 3

3 Sets
5-10 Strict pull ups
10 DB Bench press

3 Sets
12 BB Skull crushers
20 Alt DB Curls		Hyrox Conditioning
3 rounds:

1 minute Prowler Push 150/100kg on prowler
2 minutes Bike

Rest 1 minute

1 minute Wall Ball 6/5kg, 10/9'
2 minutes Run

Rest 1 minute

1 minute Burpee Broad Jumps
2 minute Ski or Row

Rest 4 minutes between rounds

- Aim for unbroken movement on the first exercise and hold a good pace on the cardio discipline.
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ThursdayTriple AMRAP

AMRAP9:
12/10 Calorie Row
10 DB Floor Press 22.5/15kg

Rest 3 minutes

AMRAP9:
12/10 Calorie Ski or Bike
10 Single Arm KB Rack Box Step Ups 24/16kg, 24/20" (5 each arm)

Rest 3 minutes

AMRAP9:
12 Burpee Plate Jumps
12 Plate Overhead Sit Ups
-Clean & Jerk

EMOM8:
1 Pull + 1 Dip Clean + 2 Jerks
- Work across at a light load (30-50%)

Every 2 minutes x 6:
1 Pull + 1 Dip Clean + 1 Hang Clean
- Start around 50% and aim to get at least 3 sets at 70-80%

10 minutes:
1 Pause Jerk + 1 Jerk
- Take bar from the rack
- Pause 2 seconds at the bottom of the dip on rep 1
- Start around 50% and aim to get at least 3 sets in at 70-80%		Pull Ups & Handstand Walks
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FridayStrength

3-5 Sets:
Front/Back Squat x 5
Rest 60-90 secs
Floor Seated Single Arm KB Press x 5-8 each arm
Rest 60-90 secs

- For Squats, work across at around 75-82.5% 1RM
5 rounds for time:
12 Single Arm DB Devil's Press 1 x 22.5/15kg
12 Single Arm DB Overhead Lunges 1 x 22.5/15kg
12 Toes to Bar

Time Cap = 13 minutes		Anaerobic Intervals

Every 5 minutes x 8
15/12 Calories
12 Plate Ground to Overhead 20/15kg
12 Plate OH Lunges 20/15kg
12 Burpee Plate Jumps

- Hit each round at 95%+ effort
- Movements should be unbroken minimal transition time
- Rounds should be 2-3 minutes. If over 3 minutes in the first 5 rounds, reduce burpees by 3-6 reps.
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SaturdayEngine - Single Discipline Intervals

Aerobic Intervals
3 minutes On/45 seconds Off x 6
Medium Consistent Pace (70-80% Max HR)

Rest 4 minutes

Anaerobic Intervals
1 minute On/90 seconds Off x 8
Fast Pace (80%+ Max HR)
CrossFit - Partner/Team WOD

In teams of 4 or 5 complete:
400/320 Calorie Row
- Switch every 40-60 seconds
- After each turn on the erg, complete 20m DBall Carry + 10 Burpees

Straight into

400/320 Calorie Ski or Bike
- Switch every 40-60 seconds
- After each turn on the erg, complete 3 DBall Cleans + 10 V-Sits

Time Cap = 40 minutes		Coaches Choice

3 sets:
Bench Press x 5 (70-80% 1RM)
Gorilla Row x 8-12
Rest 60-90 between movements

EMOM5:
10m Heavy Sled Pull
Into
EMOM5
20m Heavy Farmer’s Carry

3 sets, 10-20 reps of each:
Press ups
DB Strict Press
Ring Rows
Rest as needed between movements 		Hyrox - Capacity

2 rounds (64 minutes):

AMRAP8:
Run 400m + 20 Wall Ball 6/5kg, 10/9'

AMRAP8:
Row 400m + 100m Farmer's Carry 2 x 24/16kg

AMRAP8:
Run 400m + 20m Sandbag Lunge Walk 22.5/15kg

AMRAP8:
Ski or Bike 400/800m + 20m Burpee Broad Jump

- No rest between AMRAPs
- Aim to work through at a consistent, aerobic pace (70-80% max HR)

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SundayEngine - Multi Discipline Intervals


CrossFit - Long WOD

AMRAP 30:
3 Wall Walks
12 Goblet Lunges 32/24kg
15 Russian KB Swings 32/24kg
24/20 Cals or 400m Run
*mix up cardio discipline each round*

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