| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | Every 4 minutes x 5 3 Push Jerks @ 70-80% 90 seconds CV machine or Run 400m Rest 4 minutes Every 4 minutes x 4 8 Power cleans @ 60-70% 40sec CV machine or Run 200m | Run Focus AMRAP24: 800m Run @ around 5k pace 1 minute Rest Rest 4 minutes AMRAP16: Run 400m 20 Wall Ball 6/4kg - Work through at a consistent pace, and aim to maintain unbroken Wall Balls | Wendler Squat + Push Press - Week 7 *Add 5kg to squats and 2.5kg to strict press for each round of the cycle you have completed before working out weights Push press 5@57.5% 5@67.5% 5+@77.5% Squat 5@57.5% 5@67.5% 5+@77.5% Accessory 3-4 Sets 10 RDLs 10 Strict Pull ups | |||
| Tuesday | Every 90 seconds x 4 rounds 1) 1-3 Rope climbs 2) 8-12 DB Floor press | 12 minute Ladder 2, 4, 6, 8, 10 etc... KB swings 28/20kg Burpees V-sit | Strength & Conditioning 3-4 Sets: KB Hang Elevated Reverse Lunge x 6-8 each leg Strict Pull Ups x 4-6 DB Bench Press 6-8 - Rest around 1 min between exercises In 15 minutes Run 800m or 60/48 Calories in remaining time AMRAP… 12 Toes to Bar or V-sits 16 DB Push Press 2x15/10kg Run 400m or 30/24 Calories | Snatch Technique Every 90 secs x 5 Pull + Hang Power Snatch + Overhead Squat @ 50-60% Main Lift Hang Snatch + Snatch 6x1 @ 80-90% Accessory Strength Every 2 mins x 6 Snatch Balance + Pause Overhead Squat Build from 75% | ||
| Wednesday | EMOM5 3 Low hang Clean/Snatch @ 40-50% Every 90 seconds x 6 2 Low hang Clean/Snatch *Build as technique allows | Partner WOD AMRAP15, alternaing movements: 3 Wall walks 10 Front rack lunges 50/35kg 200m Run | Strength + Conditioning 3-4 Sets: Heavy Sled Push + Pull x 10+10m Alternating KB Push Press x 10-16 DB RDL x 5-8 AMRAP30: Run 400m or 30/24 Calories 20 DB Hang Lunges 2x15/10kg 20 SL V-sits Run 400m or 30/24 Calories 20m Sled Push 100/70kg 20 Burpees | Wendler Deadlift + Bench - Week 8 *Add 5kg to deadlifts and 2.5kg to bench press for each round of the cycle you have completed before working out weights Deadlift 3@62.5% 3@72.5% 3+@82.5% Bench press 3@62.5% 3@72.5% 3+@82.5% Accessory 3-4 Sets 6/6 KB Rack Bulgarian split squats 8/8 SA KB Gorilla rows | ||
| Thursday | AMRAP 9 Row 12/9 Calories 6/6 SA KB Shoulder to overhead 24/16kg rest 4 minutes AMRAP9 Ski/Echo 12/9 Calories 9 Toes to bar rest 4 minutes AMRAP9 Bike 12/9 Cals 40m SB Bear hug carry 60/40kg | Long Workout AMRAP40: Run 800m or 60/48 Calories 5 Strict or 10 Kipping Pull Ups 10 Box Jumps 24/20" 10 Press Ups 100m Farmer's Carry 2 x 32/24kg | Clean & Jerk Technique Every 90 secs x 6 High Hang Clean + 2 Jerk @ 50-60% Main Lift Clean + Hang Clean + Jerk 7x1 @ 80-90% Accessory Strength Every 2 mins x 5 Power Clean + Power Jerk @80-90% | Toes to Bar & Handstand Holds Coached strength work and skill progressions for all levels | ||
| Friday | 4-5 Sets 1 Pause back squat + 1 Squat Work across at 85%+ *2 sec pause on first rep | For time 30 DB Snatch 22.5/15kg 15 C2B pull ups 24 DB Snatch 12 C2B pull ups 18 DB Snatch 9 C2B pull ups 12 DB Snatch 6 C2B pull ups 6 DB Snatch 3 C2B pull ups Time cap - 11 minutes | Intervals Every 5 minutes x 6: In 2.5 minutes... 24/18 Calories 5 Sandbag to Shoulder 60/40kg Max Burpees in remaining time | |||
| Saturday | Engine @ 9am 3 minutes steady warm up 10 sec max sprint *note peak watts rest 2 minutes 4 rounds 3 minutes on/30 seconds off *Aim for 30%+ of peak watts rest 3 minutes 6 Rounds 1 minute on/1 minute off *Aim for 50%+ of peak watts rest 3 minutes 8 Rounds 20 seconds on/40 seconds off *Sprints! | CrossFit @10am Saturday Sickener For time: Partition reps AND movements however you like! 60 Burpees 90 Calories 120 Wall balls 9/6kg, 10/9' 1500m Run Time cap - 25 minutes | 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) - Compare to 16th May 26 | |||
| Sunday | Engine @ 9am Part A) In pairs working 2 disciplines at once: Max Distance Run, Row, Ski, Bike in 16 mins - Switch disciplines every 2 minutes Rest 4 minutes Part B) For time: Distance from Discipline 1 in Part A straight into Distance from Discipline 2 in Part A - Switch every minute Rest 4 minutes In Pairs working 30 secs On/30 secs Off: Max Distance in 10 minutes | CrossFit @10:30am Sunday Social AMRAP30: 30/24 Calories or Run 400m 15 Goblet Squats 22.5/15kg 30 SA DB Hang Clean + STOH 22.5/15kg 15 Burpees 30 SA DB OH Lunges 22.5/15kg 15 DB Curls 20/15kg Rest 90 seconds between rounds |
Monday, 13th July 2026
CrossFit A
Every 4 minutes x 5
3 Push Jerks @ 70-80%
90 seconds CV machine or Run 400m
Rest 4 minutes
Every 4 minutes x 4
8 Power cleans @ 60-70%
40sec CV machine or Run 200m
HYROX
Run Focus
AMRAP24:
800m Run @ around 5k pace
1 minute Rest
Rest 4 minutes
AMRAP16:
Run 400m
20 Wall Ball 6/4kg
- Work through at a consistent pace, and aim to maintain unbroken Wall Balls
Strength
Wendler Squat + Push Press - Week 7
*Add 5kg to squats and 2.5kg to strict press for each round of the cycle you have completed before working out weights
Push press
5@57.5%
5@67.5%
5+@77.5%
Squat
5@57.5%
5@67.5%
5+@77.5%
Accessory
3-4 Sets
10 RDLs
10 Strict Pull ups
Tuesday, 14th July 2026
CrossFit A
Every 90 seconds x 4 rounds
1) 1-3 Rope climbs
2) 8-12 DB Floor press
CrossFit B
12 minute Ladder
2, 4, 6, 8, 10 etc...
KB swings 28/20kg
Burpees
V-sit
HYROX
Strength & Conditioning
3-4 Sets:
KB Hang Elevated Reverse Lunge x 6-8 each leg
Strict Pull Ups x 4-6
DB Bench Press 6-8
- Rest around 1 min between exercises
In 15 minutes
Run 800m or 60/48 Calories
in remaining time AMRAP…
12 Toes to Bar or V-sits
16 DB Push Press 2x15/10kg
Run 400m or 30/24 Calories
Weightlifting
Snatch
Technique
Every 90 secs x 5
Pull + Hang Power Snatch + Overhead Squat @ 50-60%
Main Lift
Hang Snatch + Snatch 6x1 @ 80-90%
Accessory Strength
Every 2 mins x 6
Snatch Balance + Pause Overhead Squat
Build from 75%
Wednesday, 15th July 2026
CrossFit A
EMOM5
3 Low hang Clean/Snatch @ 40-50%
Every 90 seconds x 6
2 Low hang Clean/Snatch
*Build as technique allows
CrossFit B
Partner WOD
AMRAP15, alternaing movements:
3 Wall walks
10 Front rack lunges 50/35kg
200m Run
HYROX
Strength + Conditioning
3-4 Sets:
Heavy Sled Push + Pull x 10+10m
Alternating KB Push Press x 10-16
DB RDL x 5-8
AMRAP30:
Run 400m or 30/24 Calories
20 DB Hang Lunges 2x15/10kg
20 SL V-sits
Run 400m or 30/24 Calories
20m Sled Push 100/70kg
20 Burpees
Strength
Wendler Deadlift + Bench - Week 8
*Add 5kg to deadlifts and 2.5kg to bench press for each round of the cycle you have completed before working out weights
Deadlift
3@62.5%
3@72.5%
3+@82.5%
Bench press
3@62.5%
3@72.5%
3+@82.5%
Accessory
3-4 Sets
6/6 KB Rack Bulgarian split squats
8/8 SA KB Gorilla rows
Thursday, 16th July 2026
CrossFit A
AMRAP 9
Row 12/9 Calories
6/6 SA KB Shoulder to overhead 24/16kg
rest 4 minutes
AMRAP9
Ski/Echo 12/9 Calories
9 Toes to bar
rest 4 minutes
AMRAP9
Bike 12/9 Cals
40m SB Bear hug carry 60/40kg
HYROX
Long Workout
AMRAP40:
Run 800m or 60/48 Calories
5 Strict or 10 Kipping Pull Ups
10 Box Jumps 24/20"
10 Press Ups
100m Farmer's Carry 2 x 32/24kg
Weightlifting
Clean & Jerk
Technique
Every 90 secs x 6
High Hang Clean + 2 Jerk @ 50-60%
Main Lift
Clean + Hang Clean + Jerk 7x1 @ 80-90%
Accessory Strength
Every 2 mins x 5
Power Clean + Power Jerk @80-90%
Gymnastics
Toes to Bar & Handstand Holds
Coached strength work and skill progressions for all levels
Friday, 17th July 2026
CrossFit A
4-5 Sets
1 Pause back squat + 1 Squat
Work across at 85%+
*2 sec pause on first rep
CrossFit B
For time
30 DB Snatch 22.5/15kg
15 C2B pull ups
24 DB Snatch
12 C2B pull ups
18 DB Snatch
9 C2B pull ups
12 DB Snatch
6 C2B pull ups
6 DB Snatch
3 C2B pull ups
Time cap - 11 minutes
HYROX
Intervals
Every 5 minutes x 6:
In 2.5 minutes...
24/18 Calories
5 Sandbag to Shoulder 60/40kg
Max Burpees in remaining time
Saturday, 18th July 2026
CrossFit A
Engine @ 9am
3 minutes steady warm up
10 sec max sprint *note peak watts
rest 2 minutes
4 rounds
3 minutes on/30 seconds off
*Aim for 30%+ of peak watts
rest 3 minutes
6 Rounds
1 minute on/1 minute off
*Aim for 50%+ of peak watts
rest 3 minutes
8 Rounds
20 seconds on/40 seconds off
*Sprints!
CrossFit B
CrossFit @10am
Saturday Sickener
For time:
Partition reps AND movements however you like!
60 Burpees
90 Calories
120 Wall balls 9/6kg, 10/9'
1500m Run
Time cap - 25 minutes
HYROX
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)
- Compare to 16th May 26
Sunday, 19th July 2026
CrossFit A
Engine @ 9am
Part A)
In pairs working 2 disciplines at once:
Max Distance Run, Row, Ski, Bike in 16 mins
- Switch disciplines every 2 minutes
Rest 4 minutes
Part B)
For time:
Distance from Discipline 1 in Part A
straight into
Distance from Discipline 2 in Part A
- Switch every minute
Rest 4 minutes
In Pairs working 30 secs On/30 secs Off:
Max Distance in 10 minutes
CrossFit B
CrossFit @10:30am
Sunday Social
AMRAP30:
30/24 Calories or Run 400m
15 Goblet Squats 22.5/15kg
30 SA DB Hang Clean + STOH 22.5/15kg
15 Burpees
30 SA DB OH Lunges 22.5/15kg
15 DB Curls 20/15kg
Rest 90 seconds between rounds