Monday 1st September 2025

Powers

Every 90sec x 10:
Power Clean or Snatch
*Pause for 2 sec 1 inch off the floor every rep
Sets 1-3) 3 reps
Sets 4-6) 2 reps
Sets 7-10) 1 rep

*Start light, around 50%, and build across sets to a heavy

Intervals

5 Rounds for max total reps:
1 minute on/1 minute off
10 Deadlifts 80/57.5kg
AMRAP Burpees

*Scale to around 50% of 1rm Deadlift

Run Club

On 0 minutes…

3-4 rounds:
20 Plate Overhead Walking Lunges
Run 400m
Rest 90 seconds

On 20 minutes…
AMRAP20:
Run 800m
Rest 1 minute

Lower Push + Upper Pull

Squat *front or back
4-6 Sets
Build to a heavy 6-8 reps

Strict Pull ups
10 mins
Build to a heavy 2 reps

2-4 Sets
20 DB Lunges
20 KB Gorilla rows
15 Straight leg sit up with plate

EMOM25 (5 rounds)

1) 15 Toes to bar
2) 16 KB Goblet Lunges 28/20kg
3) 8 SA DB Devils press 1x22.5/15kg
4) 20/15 Calories
5) Rest

Engine Builder

3 rounds:
Run 400m
20 Burpees
Row or Ski 500/450m
20 KB Swings 24/16kg
Run 400m

Rest 3 minutes between rounds

Aim to hit each round at a good pace without your pace dropping off across the 3 rounds.
Time Cap = 46 minutes (10 mins/round average)

Snatch

EMOM6:
1) 5 DB RDL Jumps
2) 5 Plyo Press Ups

EMOM5:
1 Pull + 1 Dip High Pull + 2 Dip Snatch with pause
- pause 2 seconds in the catch on both reps
- work across at 40-60%

7 sets building weight across:
1 Pull + 1 Hang Snatch + 2 Overhead Squats
- Start around 60% and aim to build to 90%+ 1RM

Weightlifting - Jerks

EMOM5
1 Clean + 3 Pause Power Jerks *Pause 2 seconds in dip and catch of every jerk
*Work at a light weight, 40-50% of 1rm

10 minutes Building weight
1 Power Jerk
*work from the floor or from a rack

Partner WOD

AMRAP12, Alternating rounds:
5 STOH 75/52.5kg
Run 200m

*Scale STOH to 70% of part A

Strength

3 Sets:
8-12 KB Hang Deficit Reverse Lunges
8-12 DB Strict Press
30 seconds (Weighted) Plank

Threshold WOD

4 rounds for time:
30 Wall Ball 6/4kg
30 Sit Ups
Run 800m or 60/48 Calories

Time Cap = 30 minutes

Lower Pull + Upper Push

Block Deadlifts *from below the knee
4-6 Sets
Build to a heavy 6-8 reps

Bench press
10 mins
Build to a heavy 5 reps

2-4 Sets
10 RDLs
10-20 Press ups
15 Aleknas *weighted

Skills Prep

Skipping and Handstands

"Truckers Paradise"

AMRAP30:
Run 400m
2 Wall walks
20 KB Swings 24/16kg
30/24 Calories
20 Sit ups

Zone 2

With a partner complete AMRAP40:

5 alternating rounds each…
Row or Ski 9/7 Calories
Partner holds KB Rack (light-medium load)

5 rounds:
Run 400m together
16 DB Hang Snatch (YGIG)
16 Synchro Down Ups
16 DB OH Lunges (YGIG)

In remaining time, alternating rounds…
Row or Ski 9/7 Calories
Partner holds KB Rack (light-medium load)

- Aim to work continuously at a steady pace throughout

Clean & Jerk

EMOM6:
1) 8-10 DB Jumping Lunges
2) 5 BTN Push Jerks (empty bar)

Every 90 seconds x 7:
1 Pull + 1 Dip Clean + 1 Hang Clean
- Work across at 80-90% 1RM

6-8 sets building weight across:
1 Jerk
- Start around 70% and aim to build to 85-100%

Pull Ups & Handstand Walks

Strength

15 minutes
Build to a heavy 1 Tempo squat (22x1)

*Sets guide
5@50%
3@60%
2@70%
1@80%
1-4 x 1 Building weight

"Jackie"

For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull ups

VO2 Max Intervals


5 rounds:
30 seconds Max Burpees
Walk 200m recovery
30 seconds Unbroken Heavy KB Swings
Walk 200m recovery
30 seconds Max Calorie Bike
Rest 3 minutes between rounds

- Go all out on the Calories and Burpees.

Engine - Single Discipline

A) On 0:00
30 seconds on/2 minutes off x 3
Max calories *Sprint! No holding back

Rest 2:30

B) On 10:00
3 minutes on/1 minute off x 4
Aim for more than 1.2x Total cals from part A each round

Rest 4 minutes

C) On 30:00
1 minute on/1 minute off x 6
Aim for more than .4x Total cals from part A each round

Saturday Sickener

In 35 minutes...

Complete 5 Rounds, working YGIG with a partner:
10 SA DB Hang C+J + 10 SA DB OH Lunges (R)
10 SA DB Hang C+J + 10 SA DB OH Lunges (L)
200m Run
10 Burpee over DB + 10 V sit

In remaining time...
AMRAP Calories splitting as you wish

Capacity

For time:
Run 1 mile

2 rounds:
30 Sandbag Reverse Lunges 22.5/15kg
500/450m Row
Run 800m
30 Wall Ball 6/4kg
30/24 Calorie Bike/Ski
Run 800m
30 Burpees to Plate
200m Farmer's Carry 2 x 24/16kg

Run 1 mile

- Time Cap = 60 minutes

Engine - Multi Discipline

Sunday Social