Monday 30th March 2026

Weightlifting

12 minutes buildiing weight:
1 Power Snatch + 5 Overhead Squats

Intervals

7 Rounds:
90 seconds on/90 seconds off
150m Run
6 Power Snatch 50/35kg
AMRAP Burpees

Run Club

Run 1 mile
Rest 1 minute
50 Wall Ball 6/4kg + Run 600-1000m
Rest 1 minute
30 Burpees to Plate + Run 600-1000m
Rest 1 minute
50 Plate Overhead Lunges 20/15kg + Run 600-1000m
Rest 1 minute
Run 1 mile

Time Cap = 41 minutes

Full Body Strength

Deadlift
4x5 @ 80%
rest 2 minutes between sets

3-4 Sets
8-12 Landmine squats
6-10 DB Bench press
5-8 Strict pull ups
rest 1 minute between exercises

3 Sets
20/20 Landmine side bends
6 Renegade rows

Skills

Every 90 seconds x 4 rounds:
1) 1-2 sets of Toes to bar
2) 30-45 seconds Handstand hold

AMRAP15
20 SA DB OH Lunges 1x22.5/15kg
20 Abmat sit ups
20/15 Calories

Strength & Conditioning

3 Sets:
8 Box Jumps
8 Single Leg DB RDL each leg
Max set Press Ups

Every 3 minutes x 5 rounds:
10 KB Swings 28/20kg
10 Burpees
10 KB Squats 28/20kg
5 Strict Pull Ups or 10 Kipping Pull Ups
In remaining time…
AMRAP Calories

- No rest between rounds!

Clean & Jerk

In 15 minutes:
Build to a Heavy Hang Clean
- Aim to hit at least 95%+ of 1RM

Every 2 minutes x 7:
2 Push Press + 1 Split Jerk
- Work from floor or rack
- Work across at 65-75% Max Jerk

Weightlifting

15 minutes Building weight
1 Pause Pull + 2 Hang Clean or Snatch
*Pause at the knee for 2 secs on the pull

"Partner DT"

10 Alternating rounds (5 each):
12 Deadlifts 70/50kg
9 Hang power cleans 70/50kg
6 Shoulder to overhead 70/50kg

Time cap - 15 minutes

Strength & Conditioning

3 Sets:
20m Sled Push
8-12 DB Push Press + 20m Overhead Walk
5-10 Pull Ups

For time:
50-40-30-20-10 reps of...
Wall Ball 6/4kg
Burpee Broad Jump metres
Row Calories (45-35-25-15-5 for women)
- Run 400m after each round

Time Cap = 35 minutes

Full Body Strength

Squats
4x5 @ 80%
rest 2 minutes between sets

3-4 Sets
8-12 Landmine press ea.
12 Single Leg KB RDL el.
rest 1 minute between exercises

3 Rounds
12 Landmine Reverse lunges
12 Gorilla rows
12 Hanging knee raises

AMRAP30
10 Burpee box jumps 24/20"
20 DB Box step ups 1x22.5/15kg, 24/20"
400m Run
*rest 1 minute between rounds

Zone 2

Partner WOD

AMRAP40, split reps as you wish:
Run 800m together
30 KB Hang Lunges
30 Strict Sit Ups
30 Press Ups
30 KB Rack Squats

- Use challenging weights and aim for sets of 5-10 at a time

Snatch

In 15 minutes:
Build to a Heavy Hang Snatch

Every 2 minutes x 5:
2 High Hang Snatch + 1 Snatch Balance + 1 Tempo OHS
- Tempo OHS @ 22X1
- Work across at around 65-75% of heavy single

Ring Muscle Ups & Pistol Squats

Coached strength work and skill progressions for all levels

A Good Friday Team WOD @ 09:30

In teams of 5 or 6 with 2 ergs per team
(1 Row + 1 Ski or Bike)

600 Calorie Row
600 Calorie Ski or Bike

Every 4 minutes:
Partner 1, 2 & 3 complete 5 Press Ups + 10 Sit Ups + 15 Squats
Partner 4, 5 & 6 complete 200m Run

- 2 Ergs on the go at once
- Time Cap = 40 minutes

Engine - Single Discipline

4 minutes On/1 minute Off x 3 (Medium pace)

Rest 3 minutes

90 sec On/90 sec Off x 5 (Challenging Pace)

Rest 3 minutes

30 sec On/60 sec Off x 6 (All out sprints)

Saturday Sickener

Partner WOD

AMRAP30, Splitting reps how you wish:
60/45 Calories
then 2 rounds...
20 Overhead squats 40/30kg
10 C2B Pull ups
20 Burpees over bar

Capacity

2 rounds for time:
Run 1 mile
60 Single Arm DB OH Lunges 22.5/15kg
60/48 Calories
Run 800m
60 Wall Ball 6/4kg
200m Farmer's Carry 2 x 24/16kg

Time Cap = 55 minutes

Engine - Multi Discipline

Sunday Social

“The Easter Bunny”

Partner Workout - AMRAP36, Split As You Wish:
50 Calories Row/Ski/Bike
40 KB Deadlifts 2x 32/28kg
30 KB Lunge 2x 32/28kg
20 Burpees
150m Run Together