W/C 15th June 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 15th June🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout finisher
3 sets:
Max-rep push-ups
– Rest 1:00 between efforts.
– Any pause at the top or the bottom of a rep ends the set.
WOD
Tier 1 -
10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Chest-to-bar pull-ups
– Bench press body weight.
Tier 2 -
For time:
10-9-8-7-6-5-4-3-2-1
Bench presses
5-5-4-4-3-3-2-2-1-1
Chest-to-bar pull-ups
– Bench press 3/4 body weight.
Tier 3 -
8-7-6-5-4-3-2-1-1-1 reps for time:
Bench presses 20/15kg
Ring rows
🟩 Engine 🟩
In 40 minutes:
1 mile run
into AMRAP...
20/15 machine calories
5 Devil’s press
10 DB deadlift
20/15 machine calories
10 floor press
20 DB lunges
🟧 Barbell 🟧
Clean and jerk
2x3 split jerk press
@40-50%
2x3 split jerk
@50-60%
2x3 position cleans
@60-70%
Accessories
2x5 jerk (no bar)
2x3 push press
@60%
2x3 clean high pulls
@70%
Strength
Back squats
5x5@65%
Double dumbbells RDL
5x5 @65%
🔺 Tuesday 16th June🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
5 rounds for time:
800-m run
50 air squats
20 GHD sit-ups or 30 AbMat sit-ups
Tier 2 -
4 rounds for time:
800-m run
50 air squats
15 GHD sit-ups to parallel or 30 AbMat sit-ups
Tier 3 -
3 rounds for time:
400-m run
20 air squats
15 AbMat sit-ups
🟫 Intervals 🟫
Every 4:00 for 6 rounds
200m run
20 air squats
20 AbMat sit-ups
⬛ MUSCLE-UPS ⬛
Week 12
🔺 Wednesday 17th June 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
5:00 work, 2:00 rest for 4 rounds:
4 Turkish get-ups (2 each arm) 24/16kg
200m single-arm farmer's carry 24/16kg
50 double-unders
Max calories on bike in remaining time
Tier 2 -
5:00 work, 2:00 rest for 4 rounds:
4 Turkish get-ups (2 each arm) 16/12kg
200m single-arm farmer's carry 16/12kg
30 double-unders
Max calories on bike in remaining time
Tier 3 -
5:00 work, 2:00 rest for 4 rounds:
2 Turkish get-ups (1 each arm) 8/4kg
100m single-arm farmer's carry 16/12kg
50 single-unders
Max calories on bike in remaining time
🟩 Engine 🟩
For time:
30 burpees
800m run
40 sandbag walking lunges
800m run
60 wall balls
60/48 Calories
60 wall balls
800m run
40 sandbag walking lunges
800m run
30 burpees
🟧 Strength 🟧
Week 5
Back squat
4 sets of 3 @82.5%
1x AMRAP @82.5%
Strict press
5 sets of 2 @82.5%
1x AMRAP @82.5%
Accessories
3 sets:
Gorilla Rows x 8-10/side
Bulgarian Split Squats x 8/leg
Weighted Sit-Ups x 10-15
🔺 Thursday 18th June🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 minutes for max cumulative load:
15 box jump overs 24/20”
9 double dumbbell push press 22.5/15kg
6 double dumbbell front rack lunges 22.5/15kg
3 hang snatches, as heavy as possible
Tier 2 -
21 minutes for max cumulative load:
15 box jump overs 24/20”
9 double dumbbell push press 15/10kg
6 double dumbbell front rack lunges 15/10kg
3 hang snatches, as heavy as possible
Tier 3 -
21 minutes for max cumulative load:
15 box jump overs 20/12”
9 double dumbbell push press 10/5kg
6 reverse lunges
3 hang snatches, as heavy as possible
-Repeat from 25/2/26
🟫 Intervals 🟫
Week 2
6 rounds of continuous work at a sustainable pace
AMRAP 3:
6 dumbbell snatches
6 dumbbell lunges
6 burpees over dumbbell
Then:
3 Minutes active recovery
🟥 Gymnastics 🟥
Toes-to-bar and handstand walks
🔺 Friday 19th June🔺
🟦 CrossFit 🟦
Skill / Strength
Week 2/8 Strength Cycle
Deadlift:
5 sets of 5 @75-80% of 3RM
WOD
Tier 1 -
For time:
500m row
20 DB hang clean and jerk
20 dumbbell box step-ups 24/20"
20 burpees
500m row
1x22.5/15kg
Tier 2 -
For time:
400m row
20 DB hang clean and jerk
20 dumbbell box step-ups 24/20"
20 burpees
400m row
1x15/10kg
Tier 3 -
For time:
300m row
20 DB hang clean and jerk
20 box step-ups 20/12"
15 burpees
300m row
1x10/5kg
🔺 Saturday 20th June🔺
🟪 HIT45 🟪
4 rounds:
AMRAP 5:
25 sit-ups
20 air squats
15 burpees
200m run
Rest 1:00 between rounds
🟦 CrossFit 🟦
TEAM WOD
For time in a team of 3:
1 mile sled drag 80/55kg
– While one team member drags the sled, one farmer’s carries 24/16kg, and one plate carries 15/10kg
– Any time the one team member stops, perform 10 synchro air squats, then switch places
– Sled is attached around the waist and dragged behind the athlete.
🟩 Engine 🟩
Every 4:00 for 4 rounds:
15 box jumps
400m run
4:00 rest
AMRAP 20:
20 kettlebell swings
15 sit-ups
10 press-ups
800m run
🔺 Sunday 21st June🔺
🟪 HIT45 🟪
3:00 on, 1:00 off for 6 rounds:
14/12 machine calories
60 double-unders / 90 single-unders
20 air squat
Max down ups in remaining time
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // OPEN 11.5
Tier 1 -
AMRAP 20:
5 power cleans 65/47.5kg
10 toes-to-bars
15 wall balls 9/6kg, 10/9 ft
Tier 2 -
AMRAP 20:
5 power cleans 52.5/35kg
10 toes-to-target
15 wall balls 6/4kg, 10/9 ft
Tier 3 -
AMRAP 20:
5 hang power cleans 20/15kg
10 hanging knee raises
15 wall balls 4/2kg, 10/9 ft
🟩 Engine 🟩
In pairs complete AMRAP 40, split movements how you like:
Partner A) 800m run while partner B) 60/45 machine calories
100 wall balls
400m Farmer's carry
Partner A) 60/45 machine calories while partner B) 800m run
100m sandbag walking lunge
60 burpees