Monday 18th August 2025

Powers

Every 2 minutes x 7:
3 Power Clean or Snatch *Pause for 2 sec 1 inch off the floor every rep
*start light and build weight if moving well

Intervals

5 Rounds:
In 90 seconds
8 Double DB Hang squat clean thrusters 2x22.5/15kg
AMRAP Cals in remaining time
-Rest 1 minute between rounds

Run Club

400 Repeats

6-10 Sets:
Run 400m @ around 1 mile pace

1:1 Work:Rest (i.e. rest the same amount of time as your previous interval took)

Lower Push + Upper Pull

KB Lunges *Farmers carry or rack
4-6 Sets
Build to a heavy 8-12 reps

Strict Pull ups
10 mins
Build to a heavy 3 reps

3-5 Sets
6 Ring rows *3 sec tempo down
12 Cyclist goblet squats
18 Weighted Sit ups

18 minute Ladder

3, 6, 9, 12, 15 etc reps of,
Toes to bar
Press ups
*Run 300m after each round

Finisher

EMOM9:
1) 30sec Straight arm banded Pull downs
2) 30sec Plate pinch grip hold
3) 30sec Tuck hold

Engine Builder

30-25-20-15-10-5 Wall Ball 6/4kg
5-10-15-20-25-30 Burpees
- 30/24 Calories or Run 400m after each round

Time Cap = 32 minutes

Snatch

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

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

7 sets building weight across:
1 Pull + 2 Hang Snatch + 2 Overhead Squats
- Start around 60% and aim to build to 80% 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 + 3 Power Jerks

Partner WOD

2 Rounds for time, Splitting reps as you wish
80 Alt DB Snatch 22.5/15kg
60 SA DB Overhead lunges 22.5/15kg
40 Burpee over DB

Cap - 15 minutes

Strength

3 sets:
10m Sled Pull + 10m Sled Push
10-20 Press Ups
20 KB Rack Step Ups

Threshold WOD

AMRAP30:
Run 400m or 30/24 Calories
10 Burpees
20 Goblet Squats
Run 400m or 30/24 Calories
10 V-sits
20 KB Swings

Lower Pull + Upper Push

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

DB Bench press
10 mins
Build to a heavy 8 reps

3-5 Sets
8 DB Bench at 80-90% of heavy 8
20-30 Banded goodmornings
10-20 Lying leg lift + Candlestick

Skills

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

Trucker Thursday

4 Rounds:
Run 400m
100m DB Farmers carry 2x22.5/15kg
30/24 Calories
30 second Double KB Rack hold 2x24/16kg

Cap - 20 minutes

Zone 2

AMRAP45:
Run 800m or 60/48 Calories
4 Alternating Turkish Get Ups
8 Strict Pull Ups
16 Press Ups
32 Reverse Lunges

Clean & Jerk

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

Every 90 seconds x 7:
1 Pull + 1 Dip Clean + 2 Hang Cleans
- Work across at 75-85% 1RM

6-8 sets building weight across:
2 Jerks
- Start around 60% and aim to build to 80-90% 1RM

Bar Muscle Ups & HSPUs

Strength

3-5 Sets:
3 Tempo squats (22x1) *Work across at 75-85% of 1rm
6-10 Double KB Pendlay Rows
Rest 2 minutes between sets

WOD

AMRAP12:
8 DB Push press 2x22.5/15kg
12 Box Jumps 24/20" *Step down
16 Single leg V Sit

VO2 Max Intervals

6 rounds:
20/15 Calories
10 Burpees
20 Lunge Balls 6/4kg

- Hit each round hard and unbroken then walk a steady 200m recovery between each round
- Time Cap = 32 minutes

Engine - Single Discipline

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

Rest 5 minutes

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

Rest 4 minute

C) 30 seconds on/1 minute off x 8
Aim for around 0.4x Cals from part A each round

Sickener

"CFL Aerobic Fitness Test"

5 Rounds for max reps:
1 minute of/30 sec off
Row
Wall Balls 9/6kg, 10/9'
KB Swings 24/16kg
Burpees
- Rest 2 minutes between rounds (new round every 8 minutes)

Capacity

AMRAP16:
Run 200m
20m Sled Push 80/50kg
15/12 Calorie Ski or Bike

AMRAP16:
30/24 Calorie Row
20 Plate Overhead Lunges 20/15kg
15 Burpee Plate Jumps

AMRAP16:
Run 800m
30 Wall Ball 6/4kg

- Rest 5 minutes between AMRAPs
- Aim to go at a good pace that allows zero to minimal rest on each AMRAP

Engine - Multi Discipline

4 rounds:
2 mins Row, Ski or Bike
2 mins Run
2 mins Rest

4 rounds:
1 min Row, Ski or Bike
1 min Run
1 min Rest

5 minutes Rest

In pairs complete 10 rounds each:
40 secs On/40 secs Off

Social


EMOM24
1) 18/14 Calories
2) 50 Double Unders
3) 5-15 Pull Ups
4) Recovery Squats (Own Pace but constant movement)

Rest 6 Mins

In 5 minutes:
50/40 Calories
AMRAP Burpees