Monday 20th July 2026

EMOM5
3 Push Jerks @ 50%

10 minutes
Build to a heavy 1 Push Jerk
*from the rack or floor

For time
Run 200m
15 Power Cleans 60/40kg
Run 200m
15 Power Cleans 60/40kg
Run 200m

Time cap - 9 minutes

Run Focus

On 0 minutes:
Run 1 mile (Time Trial)

On 12 minutes:
Every 7 minutes x 4
Run 600-1000m @ around Hyrox Pace
(distance should take around 3.5-4.5 mins)

On 40 minutes
Run 1 mile cool down

Wendler Squat + Press - Week 8
*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
3@62.5%
3@72.5%
3+@82.5%

Squat
3@62.5%
3@72.5%
3+@82.5%

Accessory
3-4 Sets
12/12 Single leg KB Deadlifts
8 Chin ups

AMRAP13
8 KB Swings 32/24kg
8 Press ups
16 Single leg V sit

Rest 4 minutes

AMRAP13
32 Double unders
8 Goblet lunges 32/24kg
8 Sprawls over KB *Chest to floor, doesn't have to be a strict press up

Strength & Conditioning

3-4 Sets:
KB Hang Bulgarian Split Squat x 4-6 each leg
Pull Ups (any variation) x 5-10
DB Bench Press x 8-12
- Rest around 1 min between exercises

AMRAP15:
Run 400m
Row 20/15 Cals
Run 400m
Ski or Bike 20/15 Cals

Snatch

Technique
Every 90 secs x 5
Pull + Hang Snatch @ 50-60%

Main Lift
Snatch 6x2 @ 80%+

Accessory Strength
Every 2 mins x 6
Snatch Balance + Overhead Squat @ build from 75%

EMOM5
3 Low hang Clean/Snatch @ 40-50%

10 minutes
Build to a heavy 3 Clean/Snatch
*touch and go

Partner WOD

Partner "The 2007 Hopper"
For time, Splitting reps as you wish
1000m Row
Then,
5 rounds
25 pull ups
14 push jerks 60/40kg

Time cap - 13 minutes

Strength + Conditioning

3-4 Sets:
Heavy Sled Push x 20m
KB Strict Press x 8-12
DB Goblet Squat x 8-12

3 rounds for time:
Run 800m or 60/48 Calories
200m Farmer's Carry 2x24/16kg
20 Wall Ball 6/4kg
20 Single Leg V-sits
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 4 rounds
- Time Cap = 36 minutes (10mins per round)

Wendler Deadlift + Bench - Week 9
*Add 5kg to deadlifts and 2.5kg to bench press for each round of the cycle you have completed before working out weights

Deadlift
5@67.5%
3@77.5%
1+@87.5%

Bench press
5@67.5%
3@77.5%
1+@87.5%

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

Every 90 seconds x 5 rounds
1) 45 seconds Handstand walks
2) 45 seconds Sandbag bear hug carry

8 Minute ladder
2, 4, 6, 8 etc... DB Devil press 2x22.5/15kg
10 Sit ups after each set

Long Workout

Individual or Doubles
AMRAP45:
60/48 Calories or 800m Run
20 (Synchro) Plate Sit Ups 20/15kg
20 Burpees to Plate
60/48 Calories or 800m Run
20 (Synchro) Plate Overhead Lunges 20/15kg
20 Plate Ground to Overhead 20/15kg

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

Clean & Jerk

Technique
Every 90 secs x 6
Pull + Hang Clean + Jerk @ 50-60%

Main Lift
Clean + Jerk 6x2 @ 85-95%

Accessory Strength
Every 2 mins x 5
Power Clean + Power Jerk @ 85-95%

Toes to Bar & Handstand Holds

Coached strength work and skill progressions for all levels

15 minutes
Build to a heavy
1 Pause back squat
*2 sec pause

3 Rounds for time
20 DB Box step ups 2x22.5/15kg, 20"
400m Run

Time cap - 14 minutes

Intervals

Every 7 minutes x 4
40/32 Calories
24 Unbroken Wall Ball 9/6kg
12 Burpees

- Complete each round as fast as you can!
- Use a Med Ball weight you think you can keep unbroken!

Engine @ 9am

3 minutes steady warm up
10 sec max sprint *note peak Cals

rest 2 minutes

5 rounds
2 minutes on/1 minute off
*Aim for around 40% of peak Calories

rest 3 minutes

5 Rounds
1 minute on/1 minute off
*Aim for around 50%+ of peak cals

rest 3 minutes

6 Rounds
30 seconds on/1 minute off
*Sprints!

CrossFit @10am

Saturday Sickener

Partner WOD
AMRAP26
8 Ground to overhead 60/40kg
8 Synchro burpees over bar
16 Toes to bar
8 Synchro burpees over bar
32/26 Calories

*Synchro burpees, split other movements as you wish

Capacity

Individual or Doubles

AMRAP60:
Run 1k
50 Wall Ball 6/4kg
60/48 Calories
25 Sit Ups (Synchro for Doubles)
Run 1k
50 Sandbag Reverse Lunges 22.5/10kg
60/48 Calories
25 Burpees over Sandbag

- For Doubles, all runs done together, split other reps as you wish
- Compare to 23rd May 26

Engine @ 9am

4 rounds:
2 minutes discipline 1
Rest 30 seconds
2 minutes discipline 2
Rest 30 seconds

4 rounds:
1 minute discipline 1
Rest 30 seconds
1 minute discipline 2
Rest 30 seconds

Rest 5 minutes

In pairs complete 10 alternating rounds each
45 seconds On/45 seconds Off

CrossFit @10:30am

Sunday Social

Partner WOD - AMRAP36

P1 - 200m Sandbag Run 22.5/15kg while P2 - 40/30 Calorie Row/Ski/Bike
40 DB STOH 2x 22.5/15kg
30 DB Squats 2x 22.5/15kg
20 Burpees

Rest 1:30 between rounds

*alternate between Sandbag Run and Calories each round.
*split other reps as you wish