Monday 18th May 2026

Every 4 minutes x 4:
8 Front/Overhead Squat @ 60-65%
20/16 Calories or Run 200m

Rest 4 minutes

Every 2 minutes x 4
In 1 minute...
4 Hang Power Clean/Snatch @ 70-75%
8 V-sits
Max Burpees

Rest 4 minutes

5 minutes for quality
10 Press Ups
10 2-point Plank
10 Barbell Curls

Run Focus

For time:
Run 1 mile

Rest 4-6 minutes

AMRAP20:
Run 400-800m
20 Burpees to Plate
Run 400-800m
200m Farmer's Carry 2x24/16kg

Full Body Strength

Bench press
Build to a 1RM

Deadlift
Build to a 1RM

Every 90 seconds x 4
1) 3-6 Strict Pull Ups
2) 10 KB Rack Reverse Lunges

AMRAP20
3 Muscle Ups or 9 Pull Ups
6 SA KB Hang Clean + STOH each arm 24/16kg
Run 400m or 30/24 Calories

Strength & Conditioning

3 Sets:
3 x 3 Continuous Broad Jumps for distance
12 Heavy DB Goblet Squats
Max set strict Pull Ups

AMRAP15:
20/15 Calories
12 DB Step Ups 22.5/15kg, 24/20"
12 Burpees

Clean & Jerk

In 30 minutes:
Build to a Max Clean & Jerk

EMOM5
1 High Hang Squat Clean + 1 Hang Squat Clean
- Work across at 40-60%

Every 2 minutes x 5
3 Hang Squat Clean
- Build weight across sets aiming for 85%+ by the end

Partner WOD
15 minute Ladder:
5 Power Clean 70/50kg
5 Wall Ball 9/6kg

- Increase Wall Ball reps by 5 each time both partners have completed a round!

Strength & Conditioning

3 Sets:
20m Heavy Sled Push
6 DB Strict Press + 4-8 DB Push Press
6 Single Leg RDL each leg

AMRAP30:
Run 800m or 60/48 Calories
30m Sandbag Lunge Walk 22.5/15kg
30 Wall Ball 6/4kg

Full Body Strength

Push press
Build to a 1RM

Squat
Build to a 1RM

12 minutes
Build to a Heavy Sandbag to Shoulder

AMRAP24
24/18 Calories or Run 300m
4 Sandbag to Shoulder
12 Burpees
Rest 90 seconds between rounds

- Use a sandbag 1 or 2 weights down from your heaviest
- Aim to work through each round at a challenging pace!

Zone 2

In 40 minutes:
Run 1 mile
in remaining time AMRAP…
5 Pull Ups
10 Press Ups
15 Squats
20 Sit Ups
25/20 Calories

Snatch

In 30 minutes:
Build to a Max Snatch

Pull Ups & Handstand Walks

Coached strength work and skill progressions for all levels

3-4 Sets
Bench Press x 5
KB Deadlift x 8-12

- Rest 60-90 seconds between exercises

1 minute On/1 minute Off x 4 rounds
1) 50 Double Unders + Max Toes to Bar
2) 10 DB Hang Lunges 2x22.5/15kg + Max Wall Walks

VO2 Intervals

Every 5 minutes x 6:
20/15 Calories
10 Burpees
10 KB Rack Lunges

- Hit each round at 90%+ effort
- KB weight should be challenging but unbroken
- Aim for sub 2 minute rounds. Reduce Burpees if rounds go over 2.5 minutes

Engine - Single Discipline

2 minutes On/30 seconds Off x 6 (Medium Pace)

Rest 4 minutes

60 seconds On/60 seconds Off x 6 (Challenging Pace)

Rest 4 minutes

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

Saturday Sickener

Partner WOD
AMRAP30, split reps as you wish:
800m Run
60/48 Calories
40 DB Box Step Ups 2x15/10kg, 24/20"
20 DB Devil's Press 2x15/10kg

- Who's got 3 rounds in them!?!

Capacity

Individual or Doubles

AMRAP60:
Run 1k
50 Wall Ball 6/4kg
60/48 Calories
25 Sit Ups (Synchro for Doubles)
Run 1k
50 Sandbag Reverse Lunges 22.5/10kg
60/48 Calories
25 Burpees over Sandbag

- For Doubles, all runs done together, split other reps as you wish

Engine - Multi Discipline

Sunday Social

3 rounds for time:
20 Pull Ups
20 Wall Ball 9/6kg
Run 400m or 30/24 Calories
20 KB Swings 24/16kg
20 Press Ups
Run 400m or 30/24 Calories

Time Cap = 35 minutes

- Mix up cardio disciplines throughout WOD