Monday 11th May 2026

In 12 minutes
Build to a heavy Power Snatch or Power Clean

AMRAP 15
5 Power snatch or Power cleans @ 70% of heavy
20/15 Calories or Run 300m
rest 60 seconds between rounds

Run Focus

Every 4 minutes x 4:
Run 400m (Fast)
15 Wall Ball 9/6kg

On 18 minutes:
AMRAP20:
Run 800m
20 Med Ball Walking Lunges 9/6kg
Max set Press Ups

Full Body Strength

Bench press
4x5 @ 75-80%
Every 2:30 or quicker

4 Sets
5 Deadlifts @ 75-80%
5-10 Dips / DB press ups
rest 1 minute between exercises

2 Sets
12 Pendlay rows
Max (weighted) Plank *use a weight you can do 30-60sec with
rest 1 minute

AMRAP12
Run 200m
16 SA DB OH Lunges 22.5/15kg
12 Pull ups

Rest 4 minutes

AMRAP10
Run 200m
16 Wall balls 9/6kg, 10/9'
12 Toes to bar

rest 4 minutes

AMRAP8
Run 200m
100m Farmers carry 2x24/16kg
40m KB Rack carry 2x24/16kg

Strength & Conditioning

3 Sets:
8 Box Jumps
10 Heavy Double DB Cyclist Squats
Max set Pull Ups (any variation)

2 minutes On/1 minute Off x 5:
Run 150m
15 KB Swings 28/20kg
AMRAP Burpees in remaining time

Clean & Jerk Waves

Every 2 minutes x 12:
Clean & Jerk
Sets 1-3) 70-75-80%
Sets 4-6) 75-80-85%
Sets 7-9) 80-85-90%
Sets 10-12) 85-90-95%

EMOM15
Set 1-5) 2 Clean + Jerk @ 40-60%
Set 6-15) 1 Clean + Jerk @ 65%+

Partner WOD

In pairs, 2 Rounds for max reps
3 minutes Calories
2 minutes Ground to overhead 60/40kg
1 minute Synchro Burpees over bar
1 minute rest

*Split calories and GTOH as you wish

Strength & Conditioning

3 Sets:
10m Heavy Sled Push + 10m Sled Drag
12-16 Alternating DB Bench Press
8 Tempo DB RDL @ 30X1

32-24-16-8 reps for time:
Plate Ground to Overhead 20/15kg
Plate Overhead Lunges 20/15kg
Burpees to Plate
Run 800m after each round

Time Cap = 35 minutes

Full Body Strength

Push press
4x3 @ 80%+
Every 2:30 or quicker

4 Sets
3 Squats @ 80%+
6-10 Chin ups
rest 1 minute between exercises

2 Sets
15 KB Strict press
Max strict TTB/Hanging knee raises
rest 1 minute

AMRAP20
20m Sandbag bear hug carry *Heavy
15 Box jump overs 24/20"
20m Sandbag bear hug carry *Heavy

Rest 2 minutes after each round

Aim for heavy carries you can keep unbroken and keep moving on the box jump overs.
Good rest between rounds so you can keep the intensity high every time

4 Sets
10 OH Plate sit ups
10 Aleknas

Zone 2

AMRAP40:
Run 400m
20 Single Leg V-sits
10 Ring Rows
30/24 Calories
20 DB Goblet Lunges
10 Press Ups
200m KB Farmer's Carry

- Aim to work at a steady, consistent pace throughout

Snatch Waves

Every 2 minutes x 12:
Snatch
Sets 1-3) 70-75-80%
Sets 4-6) 75-80-85%
Sets 7-9) 80-85-90%
Sets 10-12) 85-90-95%

Pull Ups & Handstand Walks

Coached strength work and skill progressions for all levels

15 minutes
Build to a heavy 2 Deadlifts

"Nasty Girls"

3 Rounds For Time
50 Air Squats
7 Muscle ups
10 Hang Power Cleans 60/40kg

Time cap = 12 minutes

Intervals

Every 6 minutes x 6
30/24 Calories
20 Unbroken Wall Ball 9/6kg, 10/9'
10 V-Sits
30 seconds Plank Hold

- Hit the Calories fast provided you can still go straight into an unbroken set of quality Wall Ball with no rest!

Engine - Single Discipline

90 seconds On/30 seconds Off x 8 (Challenging Pace)

Rest 4 minutes

30 seconds On/30 seconds Off x 8 (Challenging Pace)

Rest 4 minutes

30 seconds On/60 sec Off x 6 (Sprints)

Saturday Sickener

AMRAP24
20 DB Floor press 2x22.5/15kg
20 Box jumps 24/20"
20 DB Rack lunges 2x22.5/15kg
20 Toes to bar
400m Run or 30/24 Calories

Capacity

5 rounds:
20 Burpees
20 KB Swings 24/16kg
20 DB Hang Lunges 2x15/10kg
20 Wall Ball 6/4kg
Run 400-800m

- Rest 3 minutes between rounds
- Aim to maintain consistent pace across rounds
- Time Cap = 57 minutes (Max 9 mins per round average)

Engine - Multi Discipline

Sunday Social

In 15 mins, build to 3RM Thruster

Partner WOD

“Tag, You’re It”
AMRAP15, working You Go, I Go:
200m Run
12 TTB
8 Barbell Front Rack Lunges @ 60/40kg