Monday 11th August 2025

Powers

4-6 sets:
5 Power Clean or Snatch

*Pause for 2 secs 1 inch off the floor every rep
*Rest 1-2 minutes between sets
*Start light and build weight

Intervals

5 Rounds:
90sec on/60sec off
8/8 SA KB STOH 32/24kg
AMRAP Calories

Run Club

1 mile Time Trial

Rest 5 minutes

3-6 rounds:
Run 800m @ around 10k pace
Jog 400m or walk 200m @ recovery pace

Lower Push + Upper Pull

KB Lunges *Farmers carry or rack
4-6 Sets
Build to a heavy 12-16 reps

Strict Pull ups
10 mins
Build to a heavy 5 reps

3-5 Sets
5 Strict Pull ups at 80-90% of heavy 5
15 KB Goblet squats
15 Straight leg sit up with plate

Gymnastics EMOM

On 0
1 minute max TTB

On 5
EMOM10
1) 10-20 Toes to DB
2) 30sec Wall walks

12 minute ladder
2, 4, 6, 8 etc... Alt DB Hang snatch 22.5/15kg
1, 2, 3, 4 etc... Burpee over DB

Engine Builder

EMOM30 (5 rounds):
1) Row Calories
2) Rest
3) Ski/Echo Bike Calories
4) Rest
5) Bike Calories
6) Rest

- Aim for a challenging pace that allows consistent calories on each round

Snatch

EMOM6:
1) 5 DB RDL Jumps
2) 5 Plyo Press Ups

EMOM5:
1 Pull + 2 Dip Snatch with pause
- pause 2 seconds in the catch on both reps
- work across at 40-60%

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

Weightlifting - Jerks

EMOM5:
1 Clean + 3 Pause Power Jerks
*Pause 2 seconds in dip and catch of every jerk
*Work at a light weight, 40-50% of 1rm

10 minutes Building weight
1 Clean + 5 Power Jerks

Partner WOD

AMRAP15, Alternating rounds:
Run 150m
4 Muscle ups
4* Wall balls 9/6kg, 10/9'

*Add 4 wall balls every time both partners have completed a round
*Scale MU to 4-8 reps of a Pull up option

Strength

3 sets:
20m Sled Push
8-12 DB Push Press
3-5 Sandbag to Shoulder

Threshold WOD

3 rounds for time:
Run 800m or 60/48 Calories
20 Burpee Box Jumps
20 SA DB Overhead Lunges 20/10kg

Time Cap = 26 minutes

Lower Pull + Upper Push

RDLs
4-6 Sets
Build to a heavy 6-8 reps
*use straps if you have them

DB Bench press
10 mins
Build to a heavy 5 reps

3-5 Sets
5 DB Bench at 80-90% of heavy 5
12/12 SL KB Deadlifts
15 Aleknas *weighted

Skills

EMOM8:
1) 30sec Skipping
2) 30sec HS Holds

Long WOD

AMRAP20:
3 Sandbag Cleans
9 Burpees
100m Farmers Carry
200m Run

Zone 2

With a partner complete AMRAP45:
Run 400m together
Partner A Row 15/12 Cals while partner B holds KB Rack
Partner B Row 15/12 Cals while partner A holds KB Rack
Run 400m together
20 Synchro Down Ups
100m Synchro SA KB Farmer's Carry

- Aim to work continuously at a steady pace throughout

Clean & Jerk

EMOM6:
1) 8-10 DB Jumping Lunges
2) 5 BTN Push Jerks (empty bar)

EMOM5:
1 Pull + 1 Dip Clean + 1 Jerk + 1 Jerk from Split
- 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

Bar Muscle Ups & HSPUs

Strength

3-5 Sets:
5 Tempo squats (22X1) *Work across at 70-80%
10/10 SA Rows
Rest 2 minutes between sets

WOD

AMRAP15:
20/15 Calories
20 SA DB OH Lunges 22.5/15kg
20 V-sits

VO2 Max Intervals

Every 5 minutes x 6:
15 Plate GTOH 20/15kg
12 Plate OH Lunges
9 Burpees to Plate
200m Run

- Hit each round at 95%+ effort
- If any of first 2 rounds are over 3 minutes, reduce reps on each movement by 3

Engine - Single Discipline

A) 1 minute
Max calories *Sprint! No holding back

Rest 5 minutes

B) 3 minutes on/1 minute off x 5
Aim for 2x Cals from part A each round

Rest 4 minutes

C) 45 seconds on/45 seconds off x 8
Aim for .5x Cals from part A each round

Sickener

"Partner DT on the Run"

10 alternating rounds for time (5 rounds each):
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Run 200m

Rx = 70/50kg

Capacity

For time:
Run 1 Mile
5 rounds: 10 Wall Ball 6/4kg + 10 DB Hang Snatch 20/12.5kg
Run 1 mile
5 rounds: 10/8 Cal Row + 10 V-sits
Run 1 mile
5 rounds: 10m Sled Push 100/70kg + 10 Burpees
Run 1 mile
5 rounds: 40m Farmer's Carry + 10/8 Cal Ski or Bike

Time Cap = 60 minutes

Engine - Multi Discipline

3 rounds on Discipline 1
2 mins Easy
2 mins Steady
2 mins Hard

Rest 2 minutes


3 rounds on Discipline 2
2 mins Easy
2 mins Steady
2 mins Hard

Rest 5 mins

In pairs complete Max distance in 14 minutes
- switch ever minute

Social

AMRAP12:
20/15 Calories
16 KB Hang Snatch Lunge (8 each arm)

Rest 5 mins

AMRAP12:
16 KB Sprawls
16 SA KB Thruster (8 each arm)

Rest 5 mins

AMRAP12:
16 Toes to KB
40m KB Waiter Walk (L)
40m KB Waiter Walk (R)