| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | IWT Every 5 minutes x 3 10 Hang power Clean/Snatch 55-65% 2 minutes CV or Run 400m-600m rest 4 minutes Every 4 minutes x4 5 Front/Overhead squats 65-75% 60 seconds CV or Run 200m-300m | 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 "Norwegian Intervals" 4 Sets: 4 minutes @ 5-10k pace 3 minutes Recovery Jog or Walk | Upper 4 Sets 5 Strict Pull ups 10 DB Bench press rest 2-3 minutes 3 Sets 8 DB Z Press 10 SA Row each arm 3 Sets 10-15 DB Pull overs 10-15 Front raises Max set Strict sit ups | |||
| Tuesday | Strength & Skills EMOM10 1) 3-5 Strict pull ups 2) 20 seconds Handstand variation | WOD AMRAP15 200m Run 15 Box jumps 24/20" *Step down 9 Deadlift 70/50kg | Long Intervals 2 rounds for time: Run 800m 40 SA DB Hang Clean + STOH 20/12.5kg 40 Sit Ups 40 SA DB Overhead Lunges 20/12.5kg Run 400-800m Rest 4 minutes between rounds - Aim to hit both rounds at a fast but consistent pace - Time Cap = 30 minutes (13 mins per round) | Clean & Jerk Technique Every 90 secs x 3 2 Jerk Balance + 1 Split Jerk @ 45-55% Main Lift Hang Clean + Jerk 6x2 @ 70-80% Accessory Strength Every 2 mins x 5 2 Segment Pulls + 1 Pull @ 85-95% - 2 second pause in hang on segment pulls | ||
| Wednesday | Weightlifting 15 minutes Hang clean + Jerk + Front squat or Hang snatch + 2 Overhead squats - Start at 50-60% and aim to build weight across sets as technique allows | Partner WOD 3 Rounds for time, Splitting reps as you wish 50 Wall balls 9/6kg, 10/9' 35 Toes to bar 20 Med ball box step overs 9/6kg, 24/20" Time cap - 15 minutes | Strength + Conditioning 3-4 sets (16 minutes) Barbell Back Rack Lunge x 12 KB Gorilla Row x 10-14 *Rest 1-2 mins between exercises 3-4 sets (16 minutes) Barbell Push Press x 6 Staggered DB RDL x 6/6 *Rest 1-2 mins between exercises For time: 48-32-16 reps of... Calories Wall Ball 6/4kg - Run 400m after each round - Men do 60-40-20 Calories -Time Cap = 20 minutes | Full Body 3-4 sets (16 minutes) Barbell Back Rack Lunge x 12 KB Gorilla Row x 10-14 *Rest 1-2 mins between exercises 3-4 sets (16 minutes) Barbell Push Press x 6 Staggered DB RDL x 6/6 *Rest 1-2 mins between exercises Optional Finisher - EMOM9 1) 30secs Press Ups 2) 30secs KB Goblet Cyclist Squats 3) 30secs Pull Ups | ||
| Thursday | Long WOD 5 rounds AMRAP3 20/15 Cals 20 SA DB Hang snatch 22.5/15kg Max Burpees in remaining time! Rest 1 minute between AMRAPs | Long Workout AMRAP40: Run 400m or 30/24 Calories 25 Sit Ups Run 400m or 30/24 Calories 20 Plate Overhead Lunges 20/15kg Run 400m or 30/24 Calories 15 Burpee Pull Ups | Snatch Technique/Primer Every 2 mins x 3 2 Snatch Balance + Pause OHS @ 40-50% Main Lift Hang Snatch 6x2 @ 70-80% Accessory Strength Every 2 mins x 5 2 Segment Pulls + 1 Pull @ 85-95% - 2 second pause in hang on segment pulls | Ring Skills & Core Strength | ||
| Friday | Strength 4-5 Sets 5 Deadlift @ 75-80% rest 1 minute 8-10 DB Z Press rest 1-2 minutes | WOD For time 30, 24, 18, 12, 6 SA DB Overhead lunges 22.5/15kg Run 400m after each set Time cap - 15 minutes | Short Intervals Every 5 minutes x 6: 5 Sandbag to Shoulder 60/40kg 10 Burpees 20/15 Calories - Move fast through the Sandbag and Burpees - Proper give it some on the Calories!!! - Rounds should be taking 1:30-2:30 | |||
| Saturday | Saturday Sickener @ 9am Partner WOD, Split reps as you wish Every 5 minutes x 5 50/35 Calories 25 Burpees over bar AMRAP Power cleans 70/50kg | Capacity Indivdual or Doubles AMRAP30: Run 800m 200m KB Farmer's Carry 2x24/16kg 40/32 Calories 20 Plate Ground to Overhead 20/15kg Rest 5 minutes AMRAP15: Run 400m 100m KB Rack Carry 2x24/16kg 20/16 Calories 10 Burpees to Plate - For Doubles, Run together and split other movements between you | ||||
| Sunday | Engine @ 9am Run/Row/Ski/Bike/Echo 4 rounds: 2 minutes Dicipline 1 Rest 30 secs 2 minutes Discipline 2 Rest 30 secs Ret 3 minutes 4 rounds 1 minute Dicipline 1 Rest 30 secs 1 minute Discipline 2 Rest 30 secs Rest 3 minutes In pairs Max Cals in 8 minutes | Sunday Social @ 10am AMRAP15: 150m Farmer's Carry 2x24/16kg 20 SA KB STOH 1x24/16kg Run 400m Rest 5 minutes AMRAP15: 10 DB Hang Squat Clean 2x20/15kg 20 DB Floor Press 2x20/15kg 30/24 Calories |
Monday, 10th August 2026
CrossFit A
IWT
Every 5 minutes x 3
10 Hang power Clean/Snatch 55-65%
2 minutes CV or Run 400m-600m
rest 4 minutes
Every 4 minutes x4
5 Front/Overhead squats 65-75%
60 seconds CV or Run 200m-300m
HYROX
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
"Norwegian Intervals"
4 Sets:
4 minutes @ 5-10k pace
3 minutes Recovery Jog or Walk
Strength
Upper
4 Sets
5 Strict Pull ups
10 DB Bench press
rest 2-3 minutes
3 Sets
8 DB Z Press
10 SA Row each arm
3 Sets
10-15 DB Pull overs
10-15 Front raises
Max set Strict sit ups
Tuesday, 11th August 2026
CrossFit A
Strength & Skills
EMOM10
1) 3-5 Strict pull ups
2) 20 seconds Handstand variation
CrossFit B
WOD
AMRAP15
200m Run
15 Box jumps 24/20" *Step down
9 Deadlift 70/50kg
HYROX
Long Intervals
2 rounds for time:
Run 800m
40 SA DB Hang Clean + STOH 20/12.5kg
40 Sit Ups
40 SA DB Overhead Lunges 20/12.5kg
Run 400-800m
Rest 4 minutes between rounds
- Aim to hit both rounds at a fast but consistent pace
- Time Cap = 30 minutes (13 mins per round)
Weightlifting
Clean & Jerk
Technique
Every 90 secs x 3
2 Jerk Balance + 1 Split Jerk @ 45-55%
Main Lift
Hang Clean + Jerk 6x2 @ 70-80%
Accessory Strength
Every 2 mins x 5
2 Segment Pulls + 1 Pull @ 85-95%
- 2 second pause in hang on segment pulls
Wednesday, 12th August 2026
CrossFit A
Weightlifting
15 minutes
Hang clean + Jerk + Front squat
or
Hang snatch + 2 Overhead squats
- Start at 50-60% and aim to build weight across sets as technique allows
CrossFit B
Partner WOD
3 Rounds for time, Splitting reps as you wish
50 Wall balls 9/6kg, 10/9'
35 Toes to bar
20 Med ball box step overs 9/6kg, 24/20"
Time cap - 15 minutes
HYROX
Strength + Conditioning
3-4 sets (16 minutes)
Barbell Back Rack Lunge x 12
KB Gorilla Row x 10-14
*Rest 1-2 mins between exercises
3-4 sets (16 minutes)
Barbell Push Press x 6
Staggered DB RDL x 6/6
*Rest 1-2 mins between exercises
For time:
48-32-16 reps of...
Calories
Wall Ball 6/4kg
- Run 400m after each round
- Men do 60-40-20 Calories
-Time Cap = 20 minutes
Strength
Full Body
3-4 sets (16 minutes)
Barbell Back Rack Lunge x 12
KB Gorilla Row x 10-14
*Rest 1-2 mins between exercises
3-4 sets (16 minutes)
Barbell Push Press x 6
Staggered DB RDL x 6/6
*Rest 1-2 mins between exercises
Optional Finisher - EMOM9
1) 30secs Press Ups
2) 30secs KB Goblet Cyclist Squats
3) 30secs Pull Ups
Thursday, 13th August 2026
CrossFit A
Long WOD
5 rounds
AMRAP3
20/15 Cals
20 SA DB Hang snatch 22.5/15kg
Max Burpees in remaining time!
Rest 1 minute between AMRAPs
HYROX
Long Workout
AMRAP40:
Run 400m or 30/24 Calories
25 Sit Ups
Run 400m or 30/24 Calories
20 Plate Overhead Lunges 20/15kg
Run 400m or 30/24 Calories
15 Burpee Pull Ups
Weightlifting
Snatch
Technique/Primer
Every 2 mins x 3
2 Snatch Balance + Pause OHS @ 40-50%
Main Lift
Hang Snatch 6x2 @ 70-80%
Accessory Strength
Every 2 mins x 5
2 Segment Pulls + 1 Pull @ 85-95%
- 2 second pause in hang on segment pulls
Gymnastics
Ring Skills & Core Strength
Friday, 14th August 2026
CrossFit A
Strength
4-5 Sets
5 Deadlift @ 75-80%
rest 1 minute
8-10 DB Z Press
rest 1-2 minutes
CrossFit B
WOD
For time
30, 24, 18, 12, 6 SA DB Overhead lunges 22.5/15kg
Run 400m after each set
Time cap - 15 minutes
HYROX
Short Intervals
Every 5 minutes x 6:
5 Sandbag to Shoulder 60/40kg
10 Burpees
20/15 Calories
- Move fast through the Sandbag and Burpees
- Proper give it some on the Calories!!!
- Rounds should be taking 1:30-2:30
Saturday, 15th August 2026
CrossFit A
Saturday Sickener @ 9am
Partner WOD, Split reps as you wish
Every 5 minutes x 5
50/35 Calories
25 Burpees over bar
AMRAP Power cleans 70/50kg
HYROX
Capacity
Indivdual or Doubles
AMRAP30:
Run 800m
200m KB Farmer's Carry 2x24/16kg
40/32 Calories
20 Plate Ground to Overhead 20/15kg
Rest 5 minutes
AMRAP15:
Run 400m
100m KB Rack Carry 2x24/16kg
20/16 Calories
10 Burpees to Plate
- For Doubles, Run together and split other movements between you
Sunday, 16th August 2026
CrossFit A
Engine @ 9am
Run/Row/Ski/Bike/Echo
4 rounds:
2 minutes Dicipline 1
Rest 30 secs
2 minutes Discipline 2
Rest 30 secs
Ret 3 minutes
4 rounds
1 minute Dicipline 1
Rest 30 secs
1 minute Discipline 2
Rest 30 secs
Rest 3 minutes
In pairs
Max Cals in 8 minutes
CrossFit B
Sunday Social @ 10am
AMRAP15:
150m Farmer's Carry 2x24/16kg
20 SA KB STOH 1x24/16kg
Run 400m
Rest 5 minutes
AMRAP15:
10 DB Hang Squat Clean 2x20/15kg
20 DB Floor Press 2x20/15kg
30/24 Calories