W/C 13th April 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 13th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
10 rounds for time:
2 rope climbs 15ft
10 GHD sit-ups or 15 AbMat sit-ups
25 double-unders
Tier 2 -
10 rounds for time:
1 rope climb 12ft
7 GHD sit-ups to parallel
10 double-unders
Tier 3 -
7 rounds for time:
2 lying pull-to-stands
10 AbMat sit-ups
15 penguin taps
🟩 Engine 🟩
AMRAP 35:
400m run
20 KB swings
400m run
20 down ups
400m run
20 wall balls
🟧 Barbell 🟧
WEEK 2
Snatch
2x2 high hang snatch @60%
2x2 mid hang snatch add 2.5 to 5kg to previous weight
2x2 low hang snatch add 2.5 to 5kg to previous weight
2x2 snatch add 2.5 to 5kg to previous weight
Accessories
Snatch high pulls+ snatch deadlift 3 position
3x(2+2) @70-75%
Strength
Bench 5x5 @66-68%
Deadlift 5x5 @66-68%
🔺 Tuesday 14th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Every 4 minutes for 24 minutes, complete the following for time:
20 kettlebell swings 24/16kg
15 box jumps 24/20”
10 KB front rack reverse lunges 24/16kg
5 burpee box step-ups 24/20”
Tier 2 -
Every 4 minutes for 24 minutes, complete the following for time:
20 kettlebell swings 16/12kg
15 box jumps 24/20”
10 KB front rack reverse lunges 16/12kg
5 burpee box step-ups 24/20”
Tier 3 -
Every 4 minutes for 24 minutes, complete the following for time:
16 kettlebell swings 12/8kg
12 box jumps 20/12”
8 reverse lunges
4 burpee box step-ups 20/12”
⬛ MUSCLE-UPS ⬛
Week 4
🔺 Wednesday 15th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1, 2 & 3 -
For max cumulative load, and max calories complete:
Every 5:00 for 3 rounds:
10 hang to overhead
2:00 max cal row, ski, or bike
-Rest the remainder of the 5:00
Rest 4:00
Every 4:00 for 4 rounds:
4 front squats from the floor
1:00 max cal row, ski, or bike
-Rest the remainder of the 4:00
🟩 Engine 🟩
3 rounds for time:
400m run
20 plate ground-to-overhead
500m row
20 burpee plate jumps
800m run
Rest 3:00 between rounds
Time Cap - 40:00
🟥 Gymnastics 🟥
TBC
🔺 Thursday 16th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
AMRAP 30:
6 toes-to-bar
12 press-ups
18 dumbbell hang snatch 22.5/15kg
400m run
Tier 2 -
AMRAP 30:
6 toes-to-target
6 press-ups
18 dumbbell hang snatch 15/10kg
400m run
Tier 3 -
AMRAP 30:
6 hanging knee raises
12 incline press-ups
18 dumbbell hang snatch 10/7.5kg
200m run
🟫 Intervals 🟫
Week 1 repeat - Norwegian 4x4
4 Rounds of continuous work at a sustainable pace
AMRAP 4:
10 KB Thrusters 16/12kg
10 KB Swings 16/12kg
8 Burpee Box Step-Ups 24/20”
Then:
3 Minutes active recovery
🟧 Barbell 🟧
WEEK 2
Clean and jerk
2x3 split jerk press 45-55%
2x2 jerk 55-65%
2x2 hang cleans 60-65%
2x2 low hang cleans add 2.5 to 5kg to previous weight
2x2 cleans add 2.5 to 5kg to previous weight
Accessories
3x(1+1) push jerk to split jerk 60-65%
3x2 clean high pulls @70-75%
Strength
Back squats
5x5@66-68%
DB RDL
5X5@66-68%
🔺 Friday 17th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
2k row
At 12:00
Every 2:00 for 5 sets:
5 deadlifts
-Build in load across sets
At 22:00
5 minutes for quality:
8 strict pull-ups
8 v-sits
8 jumping lunges
Tier 2 -
For time:
2k row
At 12:00
Every 2:00 for 5 sets:
5 deadlifts
-Build in load across sets
At 22:00
5 minutes for quality:
4 strict pull-ups
8 single-leg v-sits
8 jumping lunges
Tier 3 -
For time:
2k row
At 12:00
Every 2:00 for 5 sets:
5 deadlifts
At 22:00
5 minutes for quality:
8 ring rows
8 tuck-ups
8 reverse lunges
🟪 HIT45 @7:40 🟪
8 rounds for max reps:
2:00 work, 1:00 rest:
15/12 machine calories
16 alternating dumbbell snatch
AMRAP Burpees
🔺 Saturday 18th April🔺
🟪 HIT45 @7:40 🟪
Every 3:00 for 8 rounds:
10 air squats
8 burpees
6 reverse lunges
4 press-ups
200m run
-Reduce volume to finish each round between 2:00-2:30
🟥 PREDATOR SAME SEX 3’s COMP 🟥
🔺 Sunday 19th April🔺
🟪 HIT45 🟪
:40 work, :20 rest, for 5 rounds, for max reps of:
Sit-ups
Double dumbbell push press
Double-unders
Burpees over dumbbell
Double dumbbell cleans
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // DREW
Tier 1 -
For time:
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups 20”
– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 9/6kg weight vest.
– 45:00 time cap
Tier 2 -
For time:
Kraus
200-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
10 pull-ups
10 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
5 pull-ups
5 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups 20”
– Bodyweight deadlifts.
– No weight vest.
– 45:00 time cap
Tier 3 -
For time:
Kraus
Run/walk 1:00 away from the gym and then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts
:30 rest
Scott
Run/walk 1:30 away from the gym and then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts
:30 rest
Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts
:30 rest
Cully
Run/walk 2:30 away from the gym and then back
5 jumping pull-ups
5 hand-release push-ups from knees
4 deadlifts
:30 rest
Night Stalkers
150 box step-ups 12”
– Challenging but manageable deadlift load for 4 reps.
– 45:00 time cap
🟩 Engine 🟩
For time:
20m heavy sled pull
1 mile run
3:00 rest
2 rounds:
20 wall balls
800m run
3:00 rest
4 rounds:
10m sandbag lunge
400m run
3:00 rest
1 mile run
Time cap - 45:00
🎾 PADEL TOURNAMENT 1 - 3:30 PM @ The Padel Club Cheltenham 🎾
Everyone is welcome to come and watch for free. There is a bar/coffee shop.
If you’re interested in playing sign up on TeamUp