Monday 7th September

Intervals

6 rounds:
In 3 minutes,
6 Hang squat Clean/Snatch @ 50-60%
12 Burpees over Bar
AMRAP Calories in remaining time

*Rest 2 minutes between rounds

Run Club

Run intervals along the canal towpath
Meet at the gym at 19:10

All abilities welcome. Out-and-back intervals so group naturally comes back together during recoveries

"Over Unders"
4 rounds:

2 Sets:
2 minutes @ around 5-10k pace
2 minutes @ Hyrox pace or a bit slower

- Rest 2 minute between rounds

- Paces should alternate between 5-10 secs quicker than threshold pace and 10-20 secs slower than threshold pace.

Lower

4 Sets
12-16 Barbell Front rack lunges

3 Sets
10-15 Good mornings

EMOM9
1) 30 seconds DB Goblet squats
2) 30 seconds KB RDLs
3) 30 seconds V sit

Strength & Skills

Every 90 seconds x 5 (15min)
1) 5-10 Strict pull ups
2) 30-45 Seconds Handstand variation
(Wall walks/Holds/Press Ups)

WOD

12 minute ladder
2, 4, 6, 8, 10 etc...
SA DB OH Lunges 22.5/15kg (each arm)
Toes to bar

Long Intervals

2 rounds for time:
400m Run
30 Wall Ball 6/4kg
30/24 Calories
30 Sandbag Lunges 22.5/10kg
800m Run
200m Farmer's Carry 2x24/16kg
Rest 4 minutes between rounds

- Aim to hit both rounds at a fast but consistent pace
- Time Cap = 33 minutes (14.5 mins per round)

Clean & Jerk

Technique
Every 90 secs x 3
High Hang Clean + Jerk + Jerk from Split @ 50-60%

Main Lift
Hang Clean + Jerk 6x2 @ 75-85%

Accessory Strength
Every 2 mins x 5
2 Pull + Power Clean @ 80-90%

Weightlifting

Every 90 seconds x 10
2 Clean + Jerk/Snatch
- First 5 sets at 60-70%
- Second 5 sets building weight

Partner WOD

AMRAP12, Alternating rounds with a partner
6 Deadlift 85/60kg
12 Burpees over bar

Strength + Conditioning

3-4 sets (16 minutes)
10m Heavy Sled Pull + Push
8-12 DB Bench Press
*Rest 1-2 mins between exercises

3-4 sets (16 minutes)
12-15 Goblet Squats
4-8 Strict Pull Ups
*Rest 1-2 mins between exercises

3 xAMRAP6:

Wall Ball 9/6kg
Every break, Run 150m (any pause = a break!)

DB Rack Lunges 2x22.5/15kg
Every break, 9/7 Calorie Row

Ring Rows
Every break, 9/7 Calorie Ski or Bike

- Rest 1 minute between AMRAPs

Full Body

3-4 sets (16 minutes)
10m Heavy Sled Pull + Push
8-12 DB Bench Press
*Rest 1-2 mins between exercises

3-4 sets (16 minutes)
12-15 Goblet Squats
4-8 Strict Pull Ups
*Rest 1-2 mins between exercises

Optional Finisher - EMOM9
1) 30secs Banded Triceps Extensions
2) 30secs Hollow/Plank Hold
3) 30secs Double DB Curls

Long WOD

4 Rounds
In 6 minutes,
Run 400m
30 AbMat Sit ups
20 Box Jump overs 24/20" *Step down
CV remaining time

*Rest 2 minutes between rounds

Long Workout

In 40 minutes:
Run 1 mile then,
AMRAP…
16 KB Gorilla Rows 2x32/24kg
16 KB Goblet Squats 1x32/24kg
16 Press Ups
16 V-sits
Run 800m or 60/48 Calories

- Aim to work through at a consistent, steady pace throughout

Snatch

Technique
Every 90 secs x 3
Snatch Balance + 2 Pause Overhead Squat @ 40-50%

Main Lift
Hang Snatch 6x2 @ 75-85%

Accessory Strength
Every 2 mins x 5
3 Snatch Pull @ 85-100%

Pull Ups & Handstand Walks

Strength

Every 3 minutes x 5 rounds:
5-8 Sandbag bear hug squats
10-16 Seesaw DB Bench press
rest 2-3 minutes between sets

WOD

For time
21-15-9 Power Cleans 60/40kg
42-30-18 Wall balls 9/6kg, 10/9'

Time cap - 11 minutes

Short Intervals

Every 6 minutes x 6
10 Single Arm Devil's Press 1x22.5/15kg
10 Single Arm OH Lunges each arm 1x22.5/15kg
20/15 Calories

- Aim to go unbroken through the Devil's Press and Lunges, then push the pace on the calories!
- Rounds should be 2:30-3:30

Hyrox Simulation

Engine @ 9am

4 rounds
90 seconds discipline 1
30 secs Rest
90 seconds discipline 2
30 secs Rest

Rest 3 minutes

4 rounds
60 seconds discipline 1
30 secs Rest
60 seconds discipline 2
30 secs Rest

Rest 4 minutes

In teams of 3
Max Calories in 10 minutes

Sunday Social @ 10am

Partner WOD, Split reps as you wish:

AMRAP9
30 Bench Press 60/40kg
30/24 Calorie Row

AMRAP9
30 Wall Ball 9/6kg
Run 400m

AMRAP9
30 KB Swings 32/24kg
30 Burpees

- Rest 4 minutes between AMRAPs