Monday 8th September 2025

Strength

3-4 sets:
8-12 DB Bench Press
12-20 Landmine Rotations

7 rounds for time

12 KB Swings 32/24kg
10 Single Leg V-sits
8 Burpees

Time Cap = 14 minutes

Run Club

6 Sets:
Run 600-1000m
Rest 90 seconds

- Aim to hit each interval consistently around 5k pace
- Use a distance where intervals are taking 3-4 minutes

Lower Push + Upper Pull

Squat *front or back
4-6 Sets
Build to a heavy 4-6 reps

Strict Chin ups
10 mins
Build to a heavy 5 reps

2-4 Sets
16 DB Lunges
8 Ring rows *2 sec eccentric every rep
15 Straight leg sit up with plate

Gymnastics Conditioning

Every 90 seconds x 4 rounds (30 minutes):
1) 1 Legless Rope Climb
2) 20 Unbroken DB Goblet Squats 1 x 30/20kg
3) 2-5 Wall Walks
4) 30 seconds Sprint Bike
5) 1 minute Plank Hold

Engine Builder

AMRAP40:
16 Wall Ball 9/6kg
30/24 Calorie Row
16 Down Ups
Steady Jog 400m or Walk 200m (recovery pace)
16 Wall Ball 9/6kg
30/24 Calorie Bike or Ski
16 KB Gorilla Rows 2 x 32/24kg
Steady Jog 400m or Walk 200m (recovery pace)

Snatch

EMOM6:
1) 5 DB RDL Jumps
2) 5 Plyo Press Ups

EMOM5:
1 Pull + 1 Dip High Pull + 2 Dip Snatch with pause
- pause 2 seconds in the catch on both reps
- work across at 40-60%

In 20 minutes:
Build to a Max Hang Snatch
- Aim to hit at least 95%+ of 1RM

Barbell Complex

Every 2.5 minutes x 6
3 Front Squats + 2 Thrusters + 1 STOH

- start at 50-60% of max Thruster/Push Press and aim to increase load every set and build to a max.

Partner WOD

In pairs and alternating rounds complete AMRAP15:
4 Hang Power Cleans 70/47.5kg
4 Lunge Balls 6/4kg

- Add 4 reps to the Lunge Balls each time both partners complete a round!
- 1 Lunge Ball is a Reverse Lunge into Med Ball Throw to Target

Strength

3 Sets:
6-8 DB RDL + Bent Over Row
10-20 Press Ups
10m Heavy Sled Push

Threshold WOD

EMOM30:
1) 8-12 Box Jumps (step down)
2) 15/12 Calorie Row
3) 8-12 Burpees
4) 150m Run
5) 16-20 DB Goblet Lunges 1 x 22.5/15kg
6) 15/12 Calorie Ski

Lower Pull + Upper Push

Block Deadlifts *from below the knee
4-6 Sets
Build to a heavy 4-6 reps

Bench press
10 mins
Build to a heavy 8 reps

2-4 Sets
12/12 Single leg KB RDLs
8-12 DB Flyes
15 Aleknas *weighted

Triple AMRAP

AMRAP9:
Run 200m
12 Toes to Bar

Rest 3 minutes

AMRAP9:
15/12 Calorie Row
12 Floor Press

Rest 3 minutes

AMRAP9:
12/9 Calorie Ski or Bike
3 Sandbag to Shoulder

Zone 2

AMRAP45:
Run 1 mile
5 Pull Ups
10 Press Ups
15 Sit Ups
40/32 Calories
20m Sled Push 80/50kg

- Aim to work continuously at a steady pace for 45 minutes

Clean & Jerk

EMOM6:
1) 8-10 DB Jumping Lunges
2) 5 BTN Push Jerks (empty bar)

EMOM5:
1 Pull + 1 Dip Clean + 1 Jerk + 1 Jerk from Split
- work across at 40-50%

In 20 minutes
Build to a Max Hang Clean & Jerk
- Aim to hit at least 95%+ of 1RM

Pull Ups & Handstand Walks

Strength

3-4 Sets:
5 Deadlifts
12-16 DB Seesaw Press

- For Deadlifts, work across at around 75-80% 1RM

AMRAP12

20 Strict Sit Ups (feet anchored under DBs)
5 DB Deadlifts
4 DB Hang Power Cleans
3 DB Squats
2 DB STOH

Rx = 2 x 22.5/15kg

VO2 Max Intervals

Every 4 minutes x 8:
20/15 Calories
Even rounds) 12 Sandbag Bear Hug Lunges
Odd rounds) 12 Burpees

- Hit the calories at 95%+ effort then go straight into the Lunges/Burpees with no rest
- Use a heavy sandbag that you can keep unbroken

HYROX Simulation - No classes

Engine - Multi Discipline

Sunday Social

5 rounds:
Wroking 1 minute On/1 minute Off...
1) 12 KB Goblet Lunges 24/16kg into Max Burpees
2) 12 Jumping Lunges into Max Sprawls
3) 12/9 Calories in to Max DB STOH 2 x 22.5/15kg