Monday 15th June 2026

4 Rounds
In 2:30...
10 Push jerks @ 50-60%
10 Front rack lunges
AMRAP Calories

Rest 2:30 between rounds

EMOM6
1) 40 sec SL KB Deadlifts R
2) 40 sec SL KB Deadlifts L

Run Focus

AMRAP24:
800m Run
400m Recovery Jog or 200m Walk

Rest 4 minutes

AMRAP16:
Run 400m
30/24 Calorie Row, Ski or Bike

Wendler Squat + Press - Week 3

Push press
5@67.5%
3@77.5%
1+@87.5%
*do a set every 2:30 or quicker

Squat
5@67.5%
3@77.5%
1+@87.5%
*do a set every 2:30 or quicker

Accessory
3-4 Sets
6/6 Staggered stance deadlifts
12 Ring rows

"Cindy"
AMRAP20
5 Pull ups
10 Push ups
15 Air squats

3 Rounds
15 sec Hollow rocks
15 sec V sit
15 sec Tuck ups
15 sec Hollow hold
1 minute rest

Strength & Conditioning

3-4 Sets:
KB Rack Lunge x 4-6 each leg
Gorilla Row x 8-10
DB Press x 10
- Rest around 1 min between exercises

AMRAP12:
8 Burpees
16 Wall Ball 6/4kg
15/12 Calories or 200m Run

Snatch

Technique/Primer
Every 90 secs x 6
1 Pull + 2 High Hang Snatch @ 50-60%

Main Lift
Snatch 6x2 @ 75-85%

Accessory Strength
Every 2 mins x 5
Hang Power Snatch + 2 Overhead Squat @ 80-90%

Every 90 seconds x 10
Sets 1-3) 3 Hang Cleans/Snatch
Sets 4-6) 2 Hang Cleans/Snatch
Sets 7-10) 1 Hang Clean/Snatch

Partner WOD

AMRAP14
Alternating rounds with a partner
5 Devil's press 2x22.5/15kg
12/9 Calories

Strength & Conditioning

3-4 Sets:
Heavy Sled Push + Drag x 10+10m
DB Bench Press x 10-12
Strict Pull Ups x 6-10

3 rounds for time:
Run 800m or 60/48 Calories
200m Farmer's Carry 2x24/16kg
20 Wall Ball 6/4kg
20 Tuck Ups
20 DB Hang Lunges 2x15/10kg
Rest 3 minutes between rounds

- Aim to hit each round at a fast pace that you can keep consistent across all 3 rounds
- Time Cap = 36 minutes (10mins per round)

Wendler Deadlift + Bench - Week 3
*if you did round 1 of this cycle add 5kg to deadlifts and 2.5kg to bench press before working out weights

Deadlift
5@57.5%
5@67.5%
5+@77.5%
*do a set every 2:30 or quicker

Bench press
5@57.5%
5@67.5%
5+@77.5%
*do a set every 2:30 or quicker

Accessory
3-4 Sets
8 Deficit reverse lunges
6 Pendlay rows

15 minutes
5-10m HS Walk/1-5 Wall walks
12 Gorilla rows
rest 60-90 seconds between rounds

AMRAP12
16 SA KB Shoulder to overhead 24/16kg
8 Box jumps 30/24" (step down)

Long Workout

Individual or Doubles
AMRAP45:
Run 400m
30/24 Calorie Row
20 Burpees
Run 400m
30/24 Calorie Ski or Bike
30 DB Box Step Ups 20/15kg, 32/20"

- For Doubles, do Runs together and split other movements between you

Clean & Jerk

Technique
Every 90 secs x 6
BTN Split Jerk + Split Jerk @ 45-65%

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

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

Bar Muscle Ups & HSPUs

Coached strength work and skill progressions for all levels

4-5 Sets
3 Tempo Back squats (22x1)
Work across at 75%+ or slightly heavier than last week

5 rounds for time
Run 200m
15 KB Sumo deadlift high pulls 32/24kg
10 Knees to elbows

Time cap - 14 minutes

Intervals

Every 6 minutes x 6
12/9 Calories
12 KB Swings 24/16kg
10 Burpees
8 Goblet Squats
12/9 Calories

- Complete each round as fast as you can. All reps should be unbroken and zero rest between movements!
- Rounds should take 2-3 minutes

Engine @ 9am

6 minutes max distance

rest 3 minutes

2 rounds for max distance
3 minutes work/1 minute rest

rest 3 minutes

3 rounds for max distance
2 minutes work/1 minute rest

rest 3 minutes

6 rounds for max distance
1 minute work/1 minute rest

*Start with a hard 6 minutes. Then try hold an increasingly faster pace each section as you get to break it up with more rests

CrossFit @10am

Saturday Sickener

"Laura"

With a partner, splitting reps as you wish
AMRAP21
30 Calories
20 Burpees over bar
10 Power cleans 70/50kg

Capacity

Partner WOD

AMRAP12
4 x (10m Sled Pull + 10m Sled Push 100/70kg)
Run 400m together

AMRAP12
60/48 Calorie Row
20 Synchro Sandbag Lunges 40/30kg

AMRAP12
30 Burpee Pull Ups
Run 400m together

AMRAP12
30/24 Calorie Ski or Bike
160m Farmer's Carry 2x32/24kg

- Rest 3 minutes between AMRAPs

Engine @ 9am

CrossFit @10:30am

Sunday Social