Monday 9th February 2026

IWT

Every 5 minutes x 4
3 Squat Clean or Snatch @ 70-80%
2 minutes CV machine or Run 400-500m

rest 4 minutes

Every 3 minutes x 4
10 DB Floor press
40sec CV machine or Run 200m

Run Club

On 0 minutes…
4 rounds:
20 Plate Overhead Walking Lunges
Run 300-400m
Rest 90 seconds

On 20 minutes…
AMRAP20:
Run 800m
10 Burpees
20/15 Calories
10 Burpees

Full Body Strength Session

3-5 Sets
5 Strict press @ 75-85%
rest 2-3 mins between sets

3-4 Sets
8-12 Squats @ 60-70%
5-8 Pull ups
rest 1 minute between exercises

2 Sets
Max Press ups
rest 30sec
Max DB Reverse flyes
rest 30 sec
Max Lying leg lift to candlestick
rest 60 sec

Every 90 seconds x 4 Rounds (12 mins)
1) 45 sec Muscle ups or Pull ups
2) 45 sec HS Holds/Walks

14 minute ladder
2, 4, 6, 8, 10 etc...
Top plank rows 2x22.5/15kg
V-sit
DB Hang Lunges 2x22.5/15kg
Burpees

Strength & Conditioning

Every 5 minutes x 3:
5 x (4 Lateral Hurdle Jumps into Box Jump)
8-12 DB Hang Elevated Reverse Lunge
Max Set Strict Pull Ups

4 rounds:
30/24 Calories or 400m Run
12 Step Ups 22.5/15kg, 20"
12 Press Ups
12 V-sits/Toes to Bar

Time Cap = 16 minutes

Snatch

In 15 minutes:
Build to a Heavy 3 Position Snatch
- Hang - Below Knee - Floor
- Drop and reset between each rep if desired
- Aim to hit top sets at 80%+ of 1RM

Every 2 minutes x 5:
3 Tempo Overhead Squats @ 22X1
- Aim to ork across at 85-105% of top weight from above

Every 2 minutes x 7
3 Power clean + Power Jerk
*Start around 60% and build

Partner WOD
AMRAP14, Split reps as you wish:
20 Thrusters 40/30kg
30/24 Calories or 400m Run

Strength + Conditioning

3-4 Sets:
20m Sled Push
8-12 DB RDL
Max set Press Ups

3 rounds for time:
Run 400m
20 Wall Ball 6/4kg
30/24 Calories
20 KB Swings 24/16kg
20 Burpees
20 KB Goblet Lunges 24/16kg

- Rest 3 minutes between rounds
- Time Cap = 35 minutes

Full Body Strength Session

3-5 Sets
5 Bench press @ 75-85%
rest 2-3 mins between sets

3-4 Sets
8-12 Deadlifts @ 60-70%
5-8 Dips
rest 1 minute between exercises

2 Sets
Max Chin ups
rest 30sec
Max DB Front raises
rest 30 sec
Max Strict sit ups
rest 60 sec

6 Rounds
In 3 minutes...
50 Double unders
100m Farmers carry
AMRAP Calories

rest 2 minutes between rounds

Zone 2

With a partner complete AMRAP40:
Run 400m together
30/24 Calories -> Partner Holds KB Rack 2x20/12kg
Run 400m together
30 Burpees
30 Synchro Sit Ups

- Aim to work continuously at a steady pace for 40mins

Clean & Jerk

In 15 minutes:
Build to a Heavy 3 Position Clean
- Hang - Below Knee - Floor
- Drop and reset between each rep if desired
- Aim to hit at least 80%+ of 1RM

Every 90 seconds x 7:
1 Power Clean + 2 Split Jerks
- Work across at 75-90% 1RM

Bar Muscle Ups & HSPUs

Coached strength work and skill progressions for all levels

Squats
Every 4 minutes x 3
3 Squats

Work across at your heavy 5 from 2 weeks a go
or
85-90% of 1rm

Open WOD 21.2

For time
10 DB Snatch 22.5/15kg
15 Burpee box jump 24/20"
20 DB Snatch
15 Burpee box jump
30 DB Snatch
15 Burpee box jump
40 DB Snatch
15 Burpee box jump
50 DB Snatch
15 Burpee box jump

Cap - 20 min

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

Engine - Single Discipline

A) On 0:00
5 minutes
*Start moderate and gradually build pace

B) On 7:00
2 minute on/1 minute off x 6
*Find a challenging but maintainable pace

C) On 27:00
30 seconds on/30 seconds off x10
*Hard pace

D) On 39:00
5 minute Cool down

Saturday Sickener

On a 30 minute clock:

Complete 4 rounds in pairs splitting reps as you wish
50/40 Calories
40 SA DB OH Lunges 22.5/15kg
30 Toes to bar
20 SA KB STOH 32/24kg

AMRAP Calories in the remaining time!

Capacity

In pairs complete AMRAP60:
Run 400m together
60 Sandbag Lunges 30/22.5kg
60/48 Calorie Row
Run 400m together
200m Farmer's Carry 2 x 32/24kg
60 Wall Ball 9/6kg
Run 400m together
60 DB Hang Power Cleans 2 x 22.5/15kg
60/48 Calorie Ski/Bike
Run 400m together
40m Sled Push 200/120kg
60 Burpees

- Split reps as you wish and gun for 2+ rounds!!!

Engine - Multi Disipline

Sunday Social

In pairs, splitting reps as you wish
AMRAP30:
10 DB Devils Press 1x22.5/15
30/24 Cals or 400m run
20 DB Hang Clean & Jerk 1x22.5/15
30/24 Cals or 400m run
30 Wall Balls 9/6kg 10/9'
30/24 Cals or 400m run