Monday 6th July 2026

Every 5 minutes x 3
8 Push Jerks @ 60-70%
2 minutes CV machine or Run 400-600m

rest 3 minutes

Every 3 minutes x 5
4 Power cleans @ 70-80%
30sec CV machine or Run 150m

rest 3 minutes

3 minutes
Accumulate Plank hold

Run Focus

AMRAP20:
400m Run
1 minute Rest

Rest 4 minutes

AMRAP20:
Run 600-1000m
40 Plate Overhead Walking Lunges

Wendler Squat + Press - Week 6
*if you did round 1 of this cycle add 5kg to squat and 2.5kg to press before working out weights

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

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

Accessory
3-5 Sets
4/4 Staggered stance deadlifts
8 Tempo Ring rows

On 0:00
12-9-6 Reps of:
Double KB Thrusters 2x24/16kg
Bar muscle ups
*Time cap 7 minutes

On 10:00
AMRAP7:
15 KB swings 24/16kg
15 Burpees

On 22:00
Max Calories in 3 minutes

Strength & Conditioning

3-4 Sets:
KB Hang Elevated Reverse Lunge x 4-6 each leg
Strict Pull Ups x 3-5
DB Bench Press 8-12
- Rest around 1 min between exercises

4 rounds:
Run 400m or 30/24 Calories
16 KB Swings 24/16kg
12 Burpees

Time Cap = 15 minutes

Snatch

Technique
Every 90 secs x 5
Snatch Balance + 2 Overhead Squat @ 45-55%

Main Lift
Hang Snatch 8x1 @ 85-95%

Accessory Strength
Every 2 mins x 5
2 Snatch Pull @ 90-105%

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

Every 2 minutes x5
Clean + Low hang Clean + Clean
Or
Snatch + Low hang Snatch + Snatch

*Work across at around 70-80%

Partner WOD

AMRAP15, Splitting reps as you wish
20 Cleans 60/40kg
30 Toes to bar
40 Box jumps 24/20"

Strength + Conditioning

3-4 Sets:
Heavy Sled Push + Pull x 10+10m
Alternating KB Push Press x 10-16
DB RDL x 8-12

4 rounds for time:
Run 400m
20 DB Hang Lunges 2x10/5kg
10 Burpees
20 Wall Ball 6/4kg
30/24 Calories
Rest 2 minutes between rounds

- Aim to hit each round at a fast pace that you can keep consistent across all 4 rounds
- Time Cap = 32 minutes (6.5mins per round)

Wendler Deadlift + Bench - Week 7
*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@57.5%
5@67.5%
5+@77.5%

Bench press
5@57.5%
5@67.5%
5+@77.5%

Accessory
3-4 Sets
8/8 KB Rack Bulgarian split squats
8/8 SA KB Gorilla rows

12 minutes for quality
30 Double unders
20 Handstand marches
rest 60 seconds

AMRAP16
30 seconds KB Front rack hold 2x24/16kg
16 Gorilla rows 2x24/16kg
8 Press ups
400m Run

Long Workout

AMRAP40:
30/24 Calories or 400m Run
5 Strict Pull Ups or 10 Kipping Pull Ups
20 DB Goblet Lunges 22.5/15kg
30/24 Calories or 400m Run
10 Floor Press 2 x 22.5/15kg
10 DB Deadlift 2 x 22.5/15kg

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

Clean & Jerk

Technique
Every 90 secs x 6
High Hang Clean + 2 Jerk @ 50-60%

Main Lift
Hang Clean + Jerk 7x1 @ 85-95%

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

Toes to Bar & Handstand Holds

Coached strength work and skill progressions for all levels

3-5 Sets
1 Pause back squats + 2 Squats
Work across at 80%+
*2 sec pause on first rep

AMRAP12
10 Burpee box jumps 24/20"
20 DB Step ups 22.5/15kg, 24/20"

Intervals

Every 6 minutes x 5
15/12 Calories
12 KB Swings 24/16kg
9 Burpees
Run 200m

- Complete each round as fast as you can
- All reps should be unbroken and zero rest between movements!
- Rounds should take 2.5-3.5 minutes

Engine - Single Discipline

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

rest 2 minutes

4 rounds
2 minutes on/30 seconds off
Work at about 50% of peak watts

rest 3 minutes

6 Rounds
1 minute on/30 seconds off
*Up the pace from the 2 minute stints

rest 3 minutes

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

CrossFit @10am

Saturday Sickener

AMRAP30
Working 30 seconds on/30 seconds off
50/40 Calories
40 DB Snatch 22.5/15kg
30 Wall balls 9/6kg
20 Pull ups

Capacity

AMRAP16
Run 400m
30 Goblet Lunges 24/16kg
150m Single Arm Farmer's Carry 24/6kg

Rest 4 minutes

AMRAP16
40/32 Calories
30 Wall Ball 6/4kg
30 Sit Ups

Rest 4 minutes

For time:
Run 1 mile
40 Plate Ground to Overhead 20/15kg
30 Plate Overhead Lunges 20/15kg
20 Burpee Plate Jumps

Time Cap = 56 minutes (16 minutes for finale!)

Engine @ 9am

10 rounds:
2 minutes On/1 minute Off
Alternate disciplines each 2 minutes

Rest 5 minutes

In pairs, working 30 secs On/30 secs Off:
Max calories in 16 minutes

CrossFit @10:30am

Sunday Social

In pairs working You Go, I Go complete AMRAP30:
16/12 Calorie Row + 16 Floor Press 2x22.5/15kg
16 DB Hang Lunges 2x22.25/15kg + 200m Run
16/12 Calorie Ski/Bike + 16 V-sits
16 Pull Ups + 200m 200m