Monday 9th March 2026

Partner IWT

AMRAP20, alternating rounds:
6 Hang Power Cleans @ 65-70%
30/24 Calories or 400m Run

Rest 5 minutes

AMRAP15:
10 Front Rack Lunges 60/40kg (Heavy but unbroken)
12/9 Calories or Run 150m

Run Club

2 rounds:
A) 20 Wall Ball 6/4kg + 400m Run
B) 20/15 Calorie Row + 400m Run
C) 20 Burpees + 400m Run
D) 20 Sand bag Lunges 22.5/15kg + 400m Run

- Rest 1 minute between each

Full Body Strength Session

Strict press
Build to a heavy 3

4-6 Sets
8-12 Sandbag squats
8-12 SA KB Shouler press each arm
8-12 Strict Toes to bar
rest 1 minute between exercises

EMOM5
10 sit ups
Plank remaining time

Every 5 minutes x 3
5 x (3 Hurdle Jumps into Box Jump)
12 Heavy DB Goblet Squats
12-16 KB Gorilla Rows

- Rest 30-60 seconds between movements

For time

Run 800m

3 rounds…
10 Single Arm DB Hang Clean & STOH 30/22.5kg
15 Press Ups
20 Single Leg V-sits

Run 800m

Time Cap = 11 minutes to set off on final run

Strength & Conditioning

AMRAP10:
10m Sled Push 150/100kg
Max set Press Ups
Run 150m

AMRAP10:
12 DB Rack Lunges
Max set Strict Pull Ups
15/12 Cal Bike or Ski

AMRAP10:
10 DB Goblet Squats
10 Strict Sit Ups
10 Burpees over DB

- Rest 3 minutes between each AMRAP
- Use challenging weights that you can keep unbroken for first exercise of each AMRAP and keep cardio at a steady to medium pace

Snatch

In 30 minutes:
Build to a Max Snatch

Every 3 minutes x 5
1 Power Clean
2 Hang Squat Clean
3 Shoulder to Overhead
2 Hang Squat Clean
1 Power Clean

- Start at 50-60% max C&J and aim to build weight each set
- Complex must be done unbroken!

Partner WOD

In pairs working You Go I Go complete AMRAP15:
15 Wall Ball 9/6kg
12 KB Swings 32/24kg
9 Box Jumps 24/20"
6 Synchro Burpees

Strength + Conditioning

For time:
Run 800m
40m Sled Push 100/70kg
Run 800m
500m Ski
Run 800m
1000m Bike
Run 800m
20 Burpees
Run 800m
500m Row
Run 800m
200m Farmer's Carry 2x24/16kg
Run 800m
50 Sandbag Lunges 22.5/10kg
Run 800m
50 Wall Ball 6/4kg

Time Cap = 50 minutes

Full Body Strength Session

Bench press
Build to a heavy 3

4-6 Sets
8-12 Sandbag to chest
5-8 Dips
10-15 Weighted sit ups
rest 1 minute between exercises

3-4 Rounds
10 Lying leg lifts
20 Russian twists

EMOM10
1) 50 Double Unders
2) 1 set strict Pull Ups

Rest 4 minutes

AMRAP8:
20/15 Calories
15 Burpees

Rest 4 minutes

For time:
Run 400m
200m Farmer's Carry 2x32/24kg
Run 400m

Zone 2

With a partner, both working together, AMRAP30:
Run 800m or 60/48 Calories
20 Burpees over Partner (holding plank)
Run 400m or 30/24 Calories
20 Partner Wall Ball Passes 6/4kg

Run 1 mile to finish

- Aim to work continuously at a steady pace throughout

Clean & Jerk

In 30 minutes:
Build to a Max Clean & Jerk

Toes to Bar & Handstands

Coached strength work and skill progressions for all levels

Open WOD 26.3

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Engine - Single Discipline

3 minutes On/1 minute Off x 5 (Medium, consistent pace)

Rest 3 minutes

1 minute On/1 minute Off x 5 (Challenging Pace)

Rest 3 minutes

20 seconds On/40 seconds Off x 10 (Sprints)

Saturday Sickener

"Old Skool Circuits"

Working 1 minute On/1 minute Off complete 2 rounds:
Battle Ropes
Row
Sled Push
Ski
Farmer's Walk
Bike
Sandbag Lunges
Toes to Bar/V-Sits
Sandbag Cleans
Burpees

Capacity

"Short Sell"

3 rounds for time:
15 Single Arm Devil's Press 15/10kg
30 Single Arm DB Overhead Lunges 15/10kg
Run 800m
200m Single Arm Farmer's Carry 24/16kg
30 Wall Ball 6/4kg
Run 1 mile or 120 Calories

Time Cap = Set off on final mile run at 50 minutes

Engine - Multi Disipline

Sunday Social

In pairs complete:
5000m Run, Ski or Row (shared)

*Every 1000m perform...
10 Synchro Down Uos
20 Partner Wall Balls 9/6kg
10 Sandbag to Shoulder
20 Synchro Sit Ups