Monday 27th July 2026

Every 5 minutes x 4
5 Shoulder to Overhead @ 70-75%
10 Toes to Bar/V-sits
30/24 Calories or 400m Run
*Max 3 minutes per round

Rest 4 minutes

Every 3 minutes x 4
8 Deadlifts @ 50-60%
8 Burpees over Bar
12/9 Calories or 150m Run

Run Club

Today's session will be run intervals down the canal towpath. All abilities welcome.

We'll use out-and-back intervals so group naturally comes back together during recoveries :)

Meet at the gym at 19:10. We'll go through session, then do steady warm up run (1km) to canal before intervals below and 1km cool down…

2 rounds (39 minutes total):

4 sets...
3 minutes @ threshold (around 10k pace)
90 seconds steady jog (or walk)

Rest 3 minutes between rounds

Push Press + Squat

Push Press
Build to a 3RM

Squat
Build to a 3RM

Every 2 minutes x 4
1) 1 set Pull Ups/Muscle Ups (any variation)
2) 8-12 DB Bench Press

In 10 minutes
30 SA DB Hang Clean + STOH 30/22.5kg
in remaining time AMRAP…
12 Goblet Lunges 30/22.5kg
6 Sprawls over DB

Strength & Conditioning

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

In 13 minutes:
Run 800m
into AMRAP…
15 Wall Ball 6/4kg
15 Russian KB Swings 28/20kg
150m Run

Snatch

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

Main Lift
Snatch - Build to a Max

15 minutes
Deadlift + Power Clean + Hang Clean
or
Snatch Deadlift + Power Snatch + Hang Snatch

*Final rep of complex can be Power or Squat
*Start around 60% and build weight across sets

Partner WOD
In pairs working YGIG complete,
AMRAP15:
15/12 Calories
10 Hang Squat Clean Thrusters 35/25kg

*No dumping the barbell
*Work with a weight where you can do at least the first round unbroken

Strength + Conditioning

3-4 Sets:
Heavy Sled Push x 20m
KB Strict Press x 5-8
DB Goblet Squat x 6-10

2 rounds for time:
Run 800m
30 Wall Ball 6/4kg
40/32 Calories
30 Sandbag Lunges 22.5/10kg
Run 800m

Rest 4 minutes between rounds

- Aim to hit both rounds at a fast but consistent pace
- Time Cap = 33 minutes (14.5 mins per round)

Deadlift + Bench

Deadlift
Build to a 3RM

Bench Press
Build to a 3RM

EMOM10:
1) 50 Double Unders
2) 8-12 KB Gorilla Rows

Rest 4 mins

8 minutes for quality:
10 Russian KB Swings
20 Russian Twists
10 Press Ups
20 seconds Hollow Hold

Rest 4 mins

For time:
30/24 Calories
200m Heavy KB Farmer's Carry

Long Workout

AMRAP40:
60/48 Calories or 800m Run
6/6 Single Leg RDL 30/22.5kg
8 Strict Pull Ups
10 Press Ups
12 Goblet Squats 30/22.5kg
14 V-sits

- Mix cardio disciplines up and aim to work continuously at a steady pace throughout

Clean & Jerk

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

Main Lift
Clean + Jerk - Build to a Max

Toes to Bar & Handstand Holds

Coached strength work and skill progressions for all levels

3-5 Sets (20 minutes):
5 Back/Front Squats @ 75-80%
1-3 Wall Walks
*Rest 60-90 seconds between exercises

5 rounds for time
Run 200m
20 Wall Ball 9/6kg, 10/9'

Time Cap = 13 minutes

Intervals

Every 4 minutes x 8
12 Burpees
12 KB Swings 24/16kg
12/9 Calories

- Complete each round as fast as you can.
- All reps should be unbroken and zero rest between movements!
- First 4 rounds should take no more than 2 minutes

Engine @ 9am

3 minutes On/30 secs Off x 6
*Medium, consistent pace

Rest 3 minutes

90 secs On/60 secs Off x 4
*Fast, consistent pace

Rest 3 minutes

30 secs On/30 secs Off x 6
*Sprints

CrossFit @10am

Saturday Sickener

3 rounds for max total reps:

In 3 minutes complete...
Run 400m
In remaining time complete max reps SA DB OH Lunges 22.5/15kg

In 3 minutes complete...
Row 30/24 Calories
In remaining time complete max reps Burpees

In 3 minutes complete...
Ski or Bike 30/24 Calories
In remaining time max reps KB Swings 24/16kg

*Rest 1 minute between each 3 minute effort
*Rest 3 minutes between each full round

Capacity

Doubles

AMRAP8 x 5
Rest 2 minutes between AMRAPs

1000m Run together
Max Distance Ski

1000m Run together
Max distance Farmer's Carry

1000m Run together
Max distance Burpee Broad Jump

1000m Run together
Max distance Row

1000m Run together
Max distance Sled Push 100/70kg

Engine @ 9am
Run, Row, Ski, Bike, Echo (48 minutes total)

3 rounds:
3 minutes discipline 1
Rest 1 minute
3 minutes discipline 2
Rest 1 minute

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

Rest 3 minutes

1 round:
2 minutes Max discipline 1
Rest 1 minute
2 minutes Max discipline 2

CrossFit @10:30am

Sunday Social