Monday 6th October 2025

15 minutes

Build to a 3RM Power clean or snatch

21-15-9 reps for time:

DB Shoulder to Overhead 1 x 22.5/15kg (L)
DB Step ups 22.5/15kg, 20"
DB Shoulder to Overhead 1 x 22.5/15kg (R)
DB Step ups 22.5/15kg, 20"

Time Cap = 12 minutes

Run Club

400 Repeats

6-10 Sets:
Run 400m @ around 1 mile pace

1:1 Work:Rest (i.e. rest the same amount of time as your previous interval took)

Lower Push + Upper Pull

Squat
15 minutes
Build to a heavy 5

Strict Pull up
3-6 Sets
Build to a heavy 1

2-4 Sets
5-10 Strict pull ups
10/10 Deficit reverse lunges
20 Straight leg OH Plate sit ups

1 minute Max Toes to Bar

Compare to 12th August 2025

30 Minute Ladder

3-6-9-12-15-etc...
KB Swings 24/16kg
Sit ups
Burpees
*Run 400m after each round

Engine Builder

15 rounds for time:
10/8 Calories
8 DB Goblet Lunges 1 x 22.5/15kg
6 Burpees
Rest 30 seconds between rounds

Time Cap = 28 minutes

Snatch

EMOM9 (3 rounds):
1) 3 Snatch Pulls + 3 Hang High Pulls
2) 3 Hang Power Snatch + 3 Overhead Squats
3) 3 Snatch Balance
- Work with empty bar/light load
- Add a light weight each round if moving comfortably

15 minutes:
1 Snatch Pull + 1 Snatch
- Reset between reps
- Aim to hit at least 90%+ of 1RM

3-4 sets:
1 Snatch Balance + 1 Overhead Squat
- Pause 3 seconds on OHS
- Take bar from the rack
- Work across at 80-100% 1RM Snatch

Partner WOD

6 Rounds for max total calories:
Working 2 minutes On/2 minutes Off...
5 Muscle ups
5 Squat cleans 85/55kg
Max Cals in remaining time

*Scale muscle ups to 10 reps of a pull up option
*Scale Squat Cleans to around 75% 1RM

Strength

3 sets:
10m Sled Pull + 10m Sled Push
10-20 Press Ups
12 KB Rack Step Ups

Threshold WOD

3 rounds for time:
Run 800m
20 Wall Ball 9/6kg
200m Farmer's Carry 24/16kg
30/24 Calories

Rest 3 minutes between rounds

Time Cap = 36 minutes

Lower Pull + Upper Push

Deadlifts
15 minutes
Build to a heavy 5

Bench press
10 minutes
Build to a heavy 1

2-4 Sets
5-10 BB French press
10/10 Single leg hip thrusts
20 Aleknas

Handstand holds Skills

EMOM24 (4 Rounds)
1) 20/15 Cal Row
2) 5 (Wall walk + Wall facing strict HSPU)
3) Rest
4) 20/15 Cal Bike or Ski
5) 70 Double unders
6) Rest

Zone 2

In 35 minutes...
Run 1 mile

then AMRAP:
10 Box Jumps (step down)
10 Single leg RDL each leg
10 Press Ups
20/16 Calories

On 35 minutes…
Run 1 mile

- Aim to work continuously at a steady pace throughout

Clean & Jerk

EMOM9 (3 rounds):
1) 4 Clean High Pulls
2) 4 Tall Cleans
3) 3 Pause Jerks (Pause 2 seconds in dip and catch)
- Work with a light load (30-50%)
- Add a light weight each round if moving comfortably

15 minutes:
1 Power Clean + 1 Squat Clean + 1 Jerk
- Reset between Cleans
- Aim to hit at least 90%+ of 1RM

3-4 sets:
2 Jerks
- Take bar from the rack
- Work across at around 80-90% Max Jerk

Bar Muscle Ups & HSPUs

Strength

15 Minutes
Build to a heavy 5 Deadlifts

5 Rounds for time:

300m Run
20 Wall Ball 9/6kg

Time Cap = 15 minutes

Life Is Sweet

Engine - Multi Discipline

Social

AMRAP30:
Run 400m
1 Rope Climb
10 Burpees
20 SA DB OH Lunges 1 x 22.5/15kg
30 Abmat Sit Ups