| Day | CrossFit A | CrossFit B | HYROX | Strength | Barbell | Gymnastics |
| Monday | In 12 minutes Build to a heavy 2 Front/Overhead Squat | IWT GTOH Test 5 Rounds: 90 seconds on/90 seconds off... 5 Clean + Jerk 70/50kg or 5 Snatch 60/40kg Max Calories in remaining time! - Scale Ground to Overhead to around 65-70% | Run Club AMRAP40: Run 1k 40m Burpee Broad Jump 40/30 Calories | Lower Pull/Upper Push Strict press Build to a heavy 5 Deadlift Build to a heavy 3 3-4 Sets 15 Sit ups 30-60 second Plank | ||
| Tuesday | "Kelly" 5 rounds for time: 400m Run 30 Box Jumps 24/20" 30 Wall Balls 9/6kg, 10/9' Time Cap - 35 minutes | Strength & Conditioning Every 5 minutes x 3: 5/5 DB Rack Russian Step Ups 10 KB Deadlift + 20m Farmer's Carry 10-20 Press Ups For time: 25-20-15-10-5 Wall Ball 6/4kg 5-10-15-20-25 Burpees - 30/24 Calories or Run 400m after each round Time Cap = 20 minutes | Clean & Jerk Every 90 seconds x 8: 1 Pull + 1 Hang Clean + 1 Clean - Work across at 80-95% 6-8 Sets: 2 Jerks - Take bar from the rack - Work across at 85-100% | |||
| Wednesday | Partner WOD 3 x AMRAP10 - Split reps as you wish: 1) 2 Rope climbs 20 Burpees Bike 30/24 Cals 2) 20 DB Snatch 30/22.5kg 30 V sit Ski 30/24 Cals 3) 20 KB Goblet lunges 32/24kg 30 Press ups Row 30/24 Cals - Rest 2 minute between AMRAPs | Strength & Conditioning 3 Sets: 6 Broad Jumps 20m Heavy Sled Push 5-8 DB Bench Press 5 rounds for time: 15/12 Calories 15 Single Arm DB Overhead Lunges 1 x 22.5/15kg 15 Burpees 15 Wall Ball 9/6kg Run 400m Time Cap = 30 minutes | Lower Push/Upper Pull Strict pull ups Build to a heavy 5 Squats Build to a heavy 3 3-4 Sets 15 Lying leg raises 30-60 second Tuck hold | |||
| Thursday | 2 minutes max reps Double unders | AMRAP25 10 Burpees 20 DB Step ups 1x22.5/15kg, 24/20" 10 Box jumps *step down 24/20" 4 Wall walks 10 Burpee box jumps 24/20" 20 KB Deadlifts 2x24/16kg | Zone 2 AMRAP40: Run 1 mile 3 rounds... 5 Pull Ups 10 Press Ups 15 Sit Ups 10m Sled Push 120/80kg - Aim to work continuously at a steady pace for 40mins | Snatch Every 90 seconds x 8: 1 Pull + 1 Hang Snatch + 1 Snatch - Work across at 80-95% 6-8 Sets: 1 Heaving Snatch Balance - Take bar from the rack - Pause 2 seconds in bottom position - Work across at 85-100% | Ring Muscle Ups & Pistols | |
| Friday | Bench press 5x5 - Work across at 70-80% | AMRAP 12 10 Alt KB Snatch 24/16kg 10 Toes to Bar Run 200m | ||||
| Saturday | Engine Single Discipline A) On 0:00 6 minutes on/2 minutes off x 3 *Moderate consistent pace B) On 27:00 2 minutes on/1 minute off x 4 *Fast maintainable pace C) On 42:00 15 seconds on/15 seconds off x 8 *Sprints! | Christmas Party Warm Up In pairs complete Max Calories in 30 minutes: 100/80 Calories 50 Thrusters 30/20kg 50 Strict Sit Ups 50 Pull Ups 80/60 Calories 40 Overhead Lunges 30/20kg 40 Barbell Curls 30/20kg 40 Burpees over Bar Max Calories in remaining time! - Split reps as you wish - Barbell Curls can be split with partner or with both partners on the bar together! | Capacity AMRAP10: 15/12 Calorie Ski/Bike 20 Sandbag Lunges 22.5/15kg AMRAP10: 200m Run 10 DB Bench Press 2 x 22.5/15kg 5 Strict Pull Ups AMRAP10: 20/15 Calorie Row 20 Wall Ball 6/4kg AMRAP10: 100m Farmer's Carry 2 x 24/16kg 10 V-Sits 10 Burpees - Rest 5 minutes between AMRAPs - 5+ rounds per AMRAP is a great target! | |||
| Sunday |
Monday, 1st December 2025
CrossFit A
In 12 minutes
Build to a heavy 2 Front/Overhead Squat
CrossFit B
IWT GTOH Test
5 Rounds:
90 seconds on/90 seconds off...
5 Clean + Jerk 70/50kg or 5 Snatch 60/40kg
Max Calories in remaining time!
- Scale Ground to Overhead to around 65-70%
HYROX
Run Club
AMRAP40:
Run 1k
40m Burpee Broad Jump
40/30 Calories
Strength
Lower Pull/Upper Push
Strict press
Build to a heavy 5
Deadlift
Build to a heavy 3
3-4 Sets
15 Sit ups
30-60 second Plank
Tuesday, 2nd December 2025
CrossFit A
"Kelly"
5 rounds for time:
400m Run
30 Box Jumps 24/20"
30 Wall Balls 9/6kg, 10/9'
Time Cap - 35 minutes
HYROX
Strength & Conditioning
Every 5 minutes x 3:
5/5 DB Rack Russian Step Ups
10 KB Deadlift + 20m Farmer's Carry
10-20 Press Ups
For time:
25-20-15-10-5 Wall Ball 6/4kg
5-10-15-20-25 Burpees
- 30/24 Calories or Run 400m after each round
Time Cap = 20 minutes
Barbell
Clean & Jerk
Every 90 seconds x 8:
1 Pull + 1 Hang Clean + 1 Clean
- Work across at 80-95%
6-8 Sets:
2 Jerks
- Take bar from the rack
- Work across at 85-100%
Wednesday, 3rd December 2025
CrossFit A
Partner WOD
3 x AMRAP10 - Split reps as you wish:
1) 2 Rope climbs
20 Burpees
Bike 30/24 Cals
2) 20 DB Snatch 30/22.5kg
30 V sit
Ski 30/24 Cals
3) 20 KB Goblet lunges 32/24kg
30 Press ups
Row 30/24 Cals
- Rest 2 minute between AMRAPs
HYROX
Strength & Conditioning
3 Sets:
6 Broad Jumps
20m Heavy Sled Push
5-8 DB Bench Press
5 rounds for time:
15/12 Calories
15 Single Arm DB Overhead Lunges 1 x 22.5/15kg
15 Burpees
15 Wall Ball 9/6kg
Run 400m
Time Cap = 30 minutes
Strength
Lower Push/Upper Pull
Strict pull ups
Build to a heavy 5
Squats
Build to a heavy 3
3-4 Sets
15 Lying leg raises
30-60 second Tuck hold
Thursday, 4th December 2025
CrossFit A
2 minutes max reps
Double unders
CrossFit B
AMRAP25
10 Burpees
20 DB Step ups 1x22.5/15kg, 24/20"
10 Box jumps *step down 24/20"
4 Wall walks
10 Burpee box jumps 24/20"
20 KB Deadlifts 2x24/16kg
HYROX
Zone 2
AMRAP40:
Run 1 mile
3 rounds...
5 Pull Ups
10 Press Ups
15 Sit Ups
10m Sled Push 120/80kg
- Aim to work continuously at a steady pace for 40mins
Barbell
Snatch
Every 90 seconds x 8:
1 Pull + 1 Hang Snatch + 1 Snatch
- Work across at 80-95%
6-8 Sets:
1 Heaving Snatch Balance
- Take bar from the rack
- Pause 2 seconds in bottom position
- Work across at 85-100%
Gymnastics
Ring Muscle Ups & Pistols
Friday, 5th December 2025
CrossFit A
Bench press 5x5
- Work across at 70-80%
CrossFit B
AMRAP 12
10 Alt KB Snatch 24/16kg
10 Toes to Bar
Run 200m
Saturday, 6th December 2025
CrossFit A
Engine Single Discipline
A) On 0:00
6 minutes on/2 minutes off x 3
*Moderate consistent pace
B) On 27:00
2 minutes on/1 minute off x 4
*Fast maintainable pace
C) On 42:00
15 seconds on/15 seconds off x 8
*Sprints!
CrossFit B
Christmas Party Warm Up
In pairs complete Max Calories in 30 minutes:
100/80 Calories
50 Thrusters 30/20kg
50 Strict Sit Ups
50 Pull Ups
80/60 Calories
40 Overhead Lunges 30/20kg
40 Barbell Curls 30/20kg
40 Burpees over Bar
Max Calories in remaining time!
- Split reps as you wish
- Barbell Curls can be split with partner or with both partners on the bar together!
HYROX
Capacity
AMRAP10:
15/12 Calorie Ski/Bike
20 Sandbag Lunges 22.5/15kg
AMRAP10:
200m Run
10 DB Bench Press 2 x 22.5/15kg
5 Strict Pull Ups
AMRAP10:
20/15 Calorie Row
20 Wall Ball 6/4kg
AMRAP10:
100m Farmer's Carry 2 x 24/16kg
10 V-Sits
10 Burpees
- Rest 5 minutes between AMRAPs
- 5+ rounds per AMRAP is a great target!