| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | Every 4 minutes x 4 5 Push jerks @ 70-80% 90 seconds CV machine or Run 400m rest 3 minutes Every 3 minutes x 4 5 Power cleans @ 65-75% 45sec CV machine or Run 200m rest 3 minutes 6 minutes for quality 6/6 KB Single leg RDL 3-6 Strict toes to bar | Run Focus On 0 minutes: 3 rounds... Run 600-1000m @ 10k pace (threshold) 200m Recovery Jog On 18 minutes: 4 rounds... Run 400m @ 5k pace 200m Recovery Jog On 32 minutes: AMRAP12... Run 200m 15 Wall Ball 6/4kg | Wendler Squat + Press - Week 5 *if you did round 1 of this cycle add 5kg to squat and 2.5kg to strict press 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 15/15 Single leg KB Deadlifts 10 Chin ups | |||
| Tuesday | Every 90 seconds x 4 rounds 1) 5-10 Strict HSPU/Press Ups 2) 5-10 Sandbag bear hug squats | In 14 minutes Run 1 mile in remaining time, AMRAP... 16 SA DB OH Lunges 22.5/15kg 8 Burpees over DB | Strength & Conditioning 3-4 Sets: Single Leg KB RDL x 4-6 each leg Gorilla Row x 6-8 DB Shoulder Press x 8 - Rest around 1 min between exercises In 14 minutes Run 1 mile in remaining time, AMRAP... 16 SA DB OH Lunges 22.5/15kg 8 Burpees over DB | Snatch Technique Every 90 secs x 5 Snatch Balance + 2 Pause Overhead Squat @ 40-50% Main Lift Hang Snatch 6x2 @ 75-85% Accessory Strength Every 2 mins x 5 3 Snatch Pull @ 85-100% | ||
| Wednesday | EMOM5 3 Low hang Clean/Snatch @ 40-50% 10 minutes Building weight 3 Low hang Clean/Snatch | Partner WOD In 15 minutes, With a partner complete 12 alternating rounds (6 each)... 150m Run 10 Deadlift 80/55kg Then AMRAP alt. 150m runs in remaining time *Scale deadlifts to around 50% of 1rm | Strength + Conditioning 3-4 Sets: Heavy Sled Push + Drag x 10+10m DB Bench Press x 5-8 Strict Pull Ups x 3-5 In 30 minutes: 3 rounds... Run 800m or 60/48 Calories 20 KB Swings 24/16kg 20 Single Leg V-sits In remaining time, AMRAP... Run 400m or 30/24 Calories 15 Goblet Squats 24/16kg 15 Sit Ups - Aim to work through at a consistent pace | Wendler Deadlift + Bench - Week 6 *if you did round 1 of this cycle add 5kg to deadlifts and 2.5kg to bench press 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 6/6 Goblet split squats 8-12 Ring rows | ||
| Thursday | Every 3 minutes x 4 2 Turkish get ups (1 each arm) | 5 Rounds for max reps (20 mins) 1 minute per station 1) Burpee box jumps 24/16kg 2) KB Hang snatch 24/16kg 3) Calories 4) rest | Long Workout Individual or Doubles AMRAP40: 800m Run, Row or Ski 10 Box Jumps (Step down) 24/20" 20 DB Goblet Squats 20/15kg 800m Run, Row or Ski 10 SA Devil's Press 20/15kg 20 SA DB Overhead Lunges 20/15kg - For Doubles, Split work between the pair however you choose | Clean & Jerk Technique Every 90 secs x 6 High Hang Clean + Power Jerk + Jerk @ 50-60% Main Lift Hang Clean + Jerk 6x2 @ 75-85% Accessory Strength Every 2 mins x 5 Pull + Power Clean @ 80-90% | Toes to Bar & Handstand Holds Coached strength work and skill progressions for all levels | |
| Friday | 3-5 Sets 2 Pause back squats + 2 Squats Work across at around 75% *2 sec pause on rep 1 and 2 | "Fran" 21-15-9 reps for time of, Thrusters 42.5/30kg Pull ups Time cap - 10 minutes | Intervals Every 4 minutes x 8 15/12 Calories 12 Wall Ball 9/6kg 9 Burpees - Complete each round as fast as you can. - All reps should be unbroken and zero rest between movements! - Rounds should take no more than 2 minutes | |||
| Saturday | Members' Day 09:30-14:00 | Capacity Individual or Doubles AMRAP20: Run 800m together 30 Floor Press 2x22.5/15kg 30 Wall Ball 9/6kg Rest 5 minutes AMRAP20: 40/32 Calories 20m Sled Push 150/100kg 150m Farmer's Carry 2 x 32/24kg | ||||
| Sunday | Engine @ 9am Part A - 30 minutes) In pairs with one person on each discipline, complete Max Distance Run, Row, Ski or Bike: 6 rounds 4 x 40secs On/20secs Off, alternating disciplines Rest 1 minute between rounds Rest 5 minutes Part B) Complete total distance on each discipline accumulated in Part A - Switch disciplines every 2 minutes Cap = 20 minutes | CrossFit @10:30am Sunday Social Teams of 4: Split as you wish, complete 9 minutes for max distance on bike & rower (2 athletes resting, 2 athletes working) Rest 3 mins AMRAP 20: Pair A running together completes: 300m Sandbag Run 15/10kg Whilst Pair B, working at the same time, each completes: 10 TTB + Max Synchro Burpees Swap once Pair A are back! |
Monday, 29th June 2026
CrossFit A
Every 4 minutes x 4
5 Push jerks @ 70-80%
90 seconds CV machine or Run 400m
rest 3 minutes
Every 3 minutes x 4
5 Power cleans @ 65-75%
45sec CV machine or Run 200m
rest 3 minutes
6 minutes for quality
6/6 KB Single leg RDL
3-6 Strict toes to bar
HYROX
Run Focus
On 0 minutes:
3 rounds...
Run 600-1000m @ 10k pace (threshold)
200m Recovery Jog
On 18 minutes:
4 rounds...
Run 400m @ 5k pace
200m Recovery Jog
On 32 minutes:
AMRAP12...
Run 200m
15 Wall Ball 6/4kg
Strength
Wendler Squat + Press - Week 5
*if you did round 1 of this cycle add 5kg to squat and 2.5kg to strict press 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
15/15 Single leg KB Deadlifts
10 Chin ups
Tuesday, 30th June 2026
CrossFit A
Every 90 seconds x 4 rounds
1) 5-10 Strict HSPU/Press Ups
2) 5-10 Sandbag bear hug squats
CrossFit B
In 14 minutes
Run 1 mile
in remaining time, AMRAP...
16 SA DB OH Lunges 22.5/15kg
8 Burpees over DB
HYROX
Strength & Conditioning
3-4 Sets:
Single Leg KB RDL x 4-6 each leg
Gorilla Row x 6-8
DB Shoulder Press x 8
- Rest around 1 min between exercises
In 14 minutes
Run 1 mile
in remaining time, AMRAP...
16 SA DB OH Lunges 22.5/15kg
8 Burpees over DB
Weightlifting
Snatch
Technique
Every 90 secs x 5
Snatch Balance + 2 Pause Overhead Squat @ 40-50%
Main Lift
Hang Snatch 6x2 @ 75-85%
Accessory Strength
Every 2 mins x 5
3 Snatch Pull @ 85-100%
Wednesday, 1st July 2026
CrossFit A
EMOM5
3 Low hang Clean/Snatch @ 40-50%
10 minutes Building weight
3 Low hang Clean/Snatch
CrossFit B
Partner WOD
In 15 minutes,
With a partner complete 12 alternating rounds (6 each)...
150m Run
10 Deadlift 80/55kg
Then AMRAP alt. 150m runs in remaining time
*Scale deadlifts to around 50% of 1rm
HYROX
Strength + Conditioning
3-4 Sets:
Heavy Sled Push + Drag x 10+10m
DB Bench Press x 5-8
Strict Pull Ups x 3-5
In 30 minutes:
3 rounds...
Run 800m or 60/48 Calories
20 KB Swings 24/16kg
20 Single Leg V-sits
In remaining time, AMRAP...
Run 400m or 30/24 Calories
15 Goblet Squats 24/16kg
15 Sit Ups
- Aim to work through at a consistent pace
Strength
Wendler Deadlift + Bench - Week 6
*if you did round 1 of this cycle add 5kg to deadlifts and 2.5kg to bench press 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
6/6 Goblet split squats
8-12 Ring rows
Thursday, 2nd July 2026
CrossFit A
Every 3 minutes x 4
2 Turkish get ups (1 each arm)
CrossFit B
5 Rounds for max reps (20 mins)
1 minute per station
1) Burpee box jumps 24/16kg
2) KB Hang snatch 24/16kg
3) Calories
4) rest
HYROX
Long Workout
Individual or Doubles
AMRAP40:
800m Run, Row or Ski
10 Box Jumps (Step down) 24/20"
20 DB Goblet Squats 20/15kg
800m Run, Row or Ski
10 SA Devil's Press 20/15kg
20 SA DB Overhead Lunges 20/15kg
- For Doubles, Split work between the pair however you choose
Weightlifting
Clean & Jerk
Technique
Every 90 secs x 6
High Hang Clean + Power Jerk + Jerk @ 50-60%
Main Lift
Hang Clean + Jerk 6x2 @ 75-85%
Accessory Strength
Every 2 mins x 5
Pull + Power Clean @ 80-90%
Gymnastics
Toes to Bar & Handstand Holds
Coached strength work and skill progressions for all levels
Friday, 3rd July 2026
CrossFit A
3-5 Sets
2 Pause back squats + 2 Squats
Work across at around 75%
*2 sec pause on rep 1 and 2
CrossFit B
"Fran"
21-15-9 reps for time of,
Thrusters 42.5/30kg
Pull ups
Time cap - 10 minutes
HYROX
Intervals
Every 4 minutes x 8
15/12 Calories
12 Wall Ball 9/6kg
9 Burpees
- Complete each round as fast as you can.
- All reps should be unbroken and zero rest between movements!
- Rounds should take no more than 2 minutes
Saturday, 4th July 2026
CrossFit A
Members' Day 09:30-14:00
HYROX
Capacity
Individual or Doubles
AMRAP20:
Run 800m together
30 Floor Press 2x22.5/15kg
30 Wall Ball 9/6kg
Rest 5 minutes
AMRAP20:
40/32 Calories
20m Sled Push 150/100kg
150m Farmer's Carry 2 x 32/24kg
Sunday, 5th July 2026
CrossFit A
Engine @ 9am
Part A - 30 minutes)
In pairs with one person on each discipline, complete Max Distance Run, Row, Ski or Bike:
6 rounds
4 x 40secs On/20secs Off, alternating disciplines
Rest 1 minute between rounds
Rest 5 minutes
Part B)
Complete total distance on each discipline accumulated in Part A
- Switch disciplines every 2 minutes
Cap = 20 minutes
CrossFit B
CrossFit @10:30am
Sunday Social
Teams of 4:
Split as you wish, complete 9 minutes for max distance on bike & rower (2 athletes resting, 2 athletes working)
Rest 3 mins
AMRAP 20:
Pair A running together completes:
300m Sandbag Run 15/10kg
Whilst Pair B, working at the same time, each completes:
10 TTB + Max Synchro Burpees
Swap once Pair A are back!