Monday 8th June 2026

Every 2 minutes x 5
5 Push Jerks
*Start light and build weight across sets

15 minutes
5 Push jerks
10 Burpees over bar
Run 200m
rest 90 seconds

*Quality push jerks, continuous pace on the burpees, then push the run each round
*Use around 80% of top weight from part A for Push Jerks

Run Focus

AMRAP20:
400m Run
400m Recovery Jog or 200m Walking recovery

Rest 4 minutes

AMRAP16:
Run 600-1000m
30 Wall Ball 6/4kg

Wendler Squat + Press - Week 2

Push press
3@62.5%
3@72.5%
3+@82.5%
*do a set every 2:30 or quicker

Squat
3@62.5%
3@72.5%
3+@82.5%
*do a set every 2:30 or quicker

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

Every 90 seconds x 4 rounds:
1) 1-2 Sets of Pull ups/Muscle Ups
2) 10-16 DB Rack lunges

AMRAP12:
12 Wall balls 9/6kg
12 Single leg V sit
12 Single arm KB Hang cleans 24/16kg
12 Single leg V sit

Strength & Conditioning

3-4 Sets:
Double KB Squat x 4-6
Pull Ups (any variation) x 5-10
Floor Press x 6-8
- Rest around 1 min between exercises

AMRAP15:
Run 400m or 30/24 Calories
12 V-sits or Toes to Bar
24m Sandbag Lunge 22.5/15kg

Snatch

Technique/Primer
Every 90 secs x 6
Snatch Balance + High Hang Snatch @ 50-60%

Main Lift
Snatch 6x3 @ 70-80%

Accessory Strength
Every 2 mins x 5
Hang Power Snatch + Pause Overhead Squat @ 75-85%

Every 45 seconds x 6:
Hang clean + Touch and go Clean
or
Hang Snatch + Touch and go Snatch
*Work around 40-50%

Every 90 seconds x 7:
Hang clean + Touch and go Clean
or
Hang Snatch + Touch and go Snatch
*Build weight across sets

Partner WOD

For time:
50/40 Calories + 600m Run
50 Hang to Overhead 30/25kg
50/40 Calories + 600m Run
50 Hang to Overhead 30/25kg
50/40 Calories + 600m Run

*Accumulate calories and run metres at the same time sharing how you like
*Split Hang to Overhead reps however you like
*No dumping the barbell!

Time cap - 15 minutes

Strength + Conditioning

3-4 Sets:
Heavy Sled Push x 30m
DB Push Press x 5-8
Farmer's Carry x 60m

AMRAP30:
Run 400m or 30/24 Calories
12 Burpees to Plate 20/15kg
24 Single Leg V-sits
Run 400m or 30/24 Calories
12 Plate Ground to Overhead
24 Plate Overhead Lunges

- Aim to work through at a consistent pace

Wendler Deadlift + Bench - Week 3

Deadlift
5@67.5%
3@77.5%
1+@87.5%
*do a set every 2:30 or quicker

Bench press
5@67.5%
3@77.5%
1+@87.5%
*do a set every 2:30 or quicker

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

AMRAP20:
400m Run
12 Wall walks
50 Box step ups 24/20"

Every 90 seconds x 3:
1) 10/10 KB Side bends
2) 10-15 Toes to KB

Long Workout

In 40 minutes:
Run 1 mile then AMRAP…
16 KB Gorilla Rows 32/24kg
16 KB Goblet Squats 32/24kg
16 Press Ups
Run 800m or 60/48 Calories

- Aim to work through at a consistent, steady pace throughout

Clean & Jerk

Technique
Every 90 secs x 6
BTN Push Jerk in Split + BTN Split Jerk @ 40-60%

Main Lift
Clean + Jerk 6x3 @ 70-80%

Accessory Strength
Every 2 mins x 5
Power Clean + 3 Push Press @ 80-90%

Bar Muscle Ups & HSPUs

Coached strength work and skill progressions for all levels

4-5 Sets:
3 Tempo Back squats (22x1)
Work across at 75-80% or heavier than last week

5 rounds for time:
24 KB swings 24/16kg
12 Burpees

Time cap - 13 minutes

Intervals

Every 6 minutes x 5:
30/24 Calories
25 Wall Ball 6/4kg
20 No Press Up Burpees

- Hit each round at a fast pace with zero to minimal rest during each round
- First 2 rounds should be no more than 4 minutes

Engine @ 9am

Alternating work periods with a partner

12 minutes max distance *Change every 3:00

rest 3 minutes

12 minutes max distance *Change every 1:30

rest 3 minutes

12 minutes max distance *Change every 0:45

CrossFit @10am

Saturday Sickener

With a partner splitting reps how you wish
3 Rounds for max reps
2 minutes Toes to bar
2 minutes Power cleans 60/40kg
2 minutes Strict HSPU/Press Ups
2 minutes Calories
2 minutes Rest

Capacity

Individual or Doubles

AMRAP24:
Run 800m
32 Single Arm DB OH Lunges 15/10kg
30/24 Calories
16 Burpee Pull Ups

Rest 5 minutes

AMRAP24:
60/48 Calories
32 Wall Ball 6/4kg
Run 400m
16 SA DB Devil's Press 15/10kg

- For Doubles, all runs done together, split other reps as you wish (and feel free to do Pro weights!)

Engine @ 9am

3 rounds:
4 minutes On
2 mins Rest
2 minutes On
1 mins Rest
1 minute On
30 secs Rest
30 secs On
3 mins Rest

CrossFit @10:30am

Sunday Social

AMRAP36:
Run/Row/Ski 400m or Bike 1000m
14 Pull Ups
16 Burpee Over DB
18 DB Snatch 22.5/15kg