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DayCrossFit Part ACrossFit Part BStrengthWeightliftingHyroxGymnastics
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MondayPartner Interval Weight Training

A) AMRAP20, alternating rounds:
8 Shoulder to Overhead @ 60-65%
30/24 Calories or 400m Run

Rest 5 minutes

B) AMRAP15, alternating rounds:
6 Hang Power Clean/Snatch @ 65%
15/12 Calories or 200m Run

- Partners use same discipline for all of part A, then choose different discipline for all of part B.
-Lower

Deadlift 6 x 2
- Build weight across sets
- Pull Bar from dead stop on both reps

3 sets:
6-8 Barbell Box Step Ups each leg
16-20 Heavy Russian KB Swings
- Rest 60-90 secs between exercises

2 rounds:
30 Band Pull Throughs
15-20 Squat Jumps
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TuesdayAMRAP36:
15 (CTB) Pull Ups or 5 Muscle Ups
20 Single Arm DB Overhead Lunges
20/16 Calories or 400m Run
15 Press Ups/Handstand Press Ups
20 DB Hang Clean + STOH
20/16 Calories or 400m Run

- No prescribed weights. No prescribed gymnastic difficulty. No Scores
- Choose a DB 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

EMOM5:
1 Pull + 1 Hang Snatch + 1 Snatch
- Work across at a light to medium load (40-60%)

Every 90 seconds x 12:
1 Pull + 1 Snatch
- Start around 50-60% and increase weight after every quality lift.

4-5 sets:
2 Overhead Squats
- Work across at around 85-110% 1RM Snatch

4
WednesdaySquat Clean or Squat Snatch

Barbell Warm Up:
4 Pull + 4 Hang High Pull + 4 Muscle Clean/Snatch
4 Power Clean/Snatch + 4 Front/Overhead Squat
4 Squat Clean/Snatch

15 minutes to build to a Max:
Squat Clean/Snatch

- Lift can be from floor or hang		Partner WOD

In pairs and alternating rounds complete
1-2-3-4-5-6-7-8-9-10 reps for time:
Ground to Overhead 50/35kg
Burpees over Bar

- Partner A does 1 GTOH + 1 BoB, then Partner B does 1 rep of each. Next round Partner A does 2 reps of each then Partner B does 2 reps of each, etc.
- Ground to Overhead can be Clean & Jerk or Snatch

Time Cap = 15 minutes
Upper

Bench press
Build to a heavy 5

4 Sets
5-10 Strict pull ups

3 Sets
10 KB Pendlay rows
10 DB push press
AMRAP press ups *slow down faster up
Hyrox Conditioning

4 rounds:
Run 800m
20 KB Swings 24/16kg
20m Burpee Broad Jump
500/450m Row or Ski
20 Wall Ball 9/6kg, 10/9'

- Time Cap = 42 minutes

5
ThursdayEvery 8 minutes x 5 or Every 7 minutes x 6:
10 DB Renegade Rows 2 x 22.5/15kg
15 Wall Ball 9/6kg, 10/9'
20 Single Leg V-Sits
Run 800m or 60/48 Calories

- Push the pace on the Run/Calories
-Clean & Jerk

EMOM8:
1 Clean + 2 Jerks
- Work across at a light to medium load (40-60%)

Every 2 minutes x 10:
2 (Clean & Jerk)
- Start around 50-60% and increase weight after every quality double.
- Aim to hit 90%+ for at least 2 sets.
Bar Muscle Ups & HSPUs
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FridayStrength

Front/Back Squat
20 minutes to build to a 1RM
5 rounds for time:
9 KB Swings 32/24kg
12 KB Goblet Lunges 32/24kg
15 Burpees

Time Cap = 12 minutes
Anaerobic Intervals

4 rounds for Max total reps:
1 minutes Max Calorie Row
Rest 1 minute
1 minute Max Burpee Plate Jumps 20kg
Rest 1 minute
1 minute Max Calorie Ski or Bike
Rest 1 minute
1 minute Max Wall Ball 9/6kg, 10/9'

Rest 3 minutes between rounds
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SaturdayEngine - Single Discipline Intervals

Aerobic Intervals
5 minutes On/1 minute Off x 4
Medium Consistent Pace (70-80% Max HR)

Rest 4 minutes

Anaerobic Intervals
90 seconds On/90 seconds Off x 5
Fast Pace (80%+ Max HR)
CrossFit - Partner WOD

In pairs with only one person working at once complete in 32 minutes:
120/100 Calories
90 Sit Ups
60 Press Ups
20 Synchro DB Hang Clean + STOH 1 x 22.5/15kg
120/100 Calories
90 DB Goblet Squats 1 x 22.5/15kg
60 Toes to Bar
20 Synchro DB Devil's Press 1 x 22.5/15kg
In remaining time complete Max Calories!
Strength

3 sets:
10x heavy dual KB DL into 20m farmers carry
Rest 90 seconds

3 sets:
8-10 (each leg) KB rack Bulgarian split squats
Rest 2 mins

Every 2mins x 4
5x Dball clean to high box
20 v-sit/tuck up/sit up 		Hyrox Capacity

AMRAP60:
20 Burpee Box Jumps 24/20"
50 Plate Overhead Lunges 20/15kg
1 Mile Run
50 Wall Ball 6/5kg, 10/9'
1000m Row or Ski
1 mile Run

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SundayEngine - Multi Discipline Intervals

In pairs

A) 12 mins: working 90 seconds resting 30 seconds
Partner A row/ski/bike whilst partner B runs

Rest 3 mins

B) 12 mins for max distance
Swap every 400m row/ski or 800m bike

Rest 3 mins

B)7 rounds each
30 second machine into 10 burpees
CrossFit

30min AMRAP:
400m run or 30/24 cals
15 Wallballs 9/6kg, 10/9'
15 Power Cleans 40/30kg
15 Toes to Bar
Rest 1 min Between rounds


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