W/C 1st June 2026

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 1st June🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

For time:

6 rope climbs 15ft

6 DB farmers carry shuttles 30/22.5kg

21 DB deadlifts 30/22.5kg

21-cal bike

4 rope climbs

4 DB farmers carry shuttles

15 DB deadlifts

15-cal bike

2 rope climbs

2 DB farmers carry shuttles

9 DB deadlifts

9-cal bike

— Use two dumbbells.

— 1 shuttle is 25 ft down and back.

Tier 2 -

For time:

4 rope climbs 12ft

4 DB farmers carry shuttles 22.5/15kg

21 DB deadlifts 22.5/15kg

21-cal bike

3 rope climbs

3 DB farmers carry shuttles

15 DB deadlifts

15-cal bike

2 rope climbs

2 DB farmers carry shuttles

9 DB deadlifts

9-cal bike

— Use two dumbbells.

— 1 shuttle is 25 ft down and back.

Tier 3 -

For time:

3 lying pull-to-stands

3 DB farmers carry shuttles 12.5/7.5kg

15 DB deadlifts 12.5/7.5kg

15-cal bike

2 lying pull-to-stands

2 DB farmers carry shuttles

12 DB deadlifts

12-cal bike

1 lying pull-to-stands

1 DB farmers carry shuttles

9 DB deadlifts

9-cal bike

— Use two dumbbells.

— 1 shuttle is 25 ft down and back.

🟩 Engine 🟩

AMRAP 30:

5, 10, 15, 20… reps of:

Burpee box jumps

Kettlebell swings

-800m run after each round

🟧 Barbell 🟧

Week 7

Snatch deadlift + hang snatch + snatch + overhead squat

1x@50%

1x@55%

1x@60%

Snatch

10x snatch

Build to a 1 rep max

Accessories

Snatch high pull+ floating snatch high pulls

2x(1+3) add 2.5 to 5kg to 1 rep max

2x(1+2) add 2.5 to 5 kg to previous weight

Strength

5x5 Bench

build to heavy 5 rep max

5x5 Deadlift

Build to heavy 5 rep max

🔺 Tuesday 2nd June🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

20 minutes for max cumulative load:

400m run

20 wall balls 9/6kg, 10/9ft

40 double-unders

4 front rack lunges, as heavy as possible

Tier 2 -

20 minutes for max cumulative load:

400m run

20 wall balls 6/4kg, 10/9ft

20 double-unders

4 front rack lunges, as heavy as possible

Tier 3 -

20 minutes for max cumulative load:

200m run

20 wall balls 6/4kg, 9/8ft

40 single-unders

4 front rack lunges, as heavy as possible

🟫 Intervals 🟫

Every 4:00 for 6 rounds, complete as fast as possible:

8 Devil's press

12 sit-ups

16 air squats

10/8 calorie bike

⬛ MUSCLE-UPS ⬛

Week 11

🔺 Wednesday 3rd June 🔺

🟦 CrossFit 🟦

Skill / Strength

Max distance:

Broad Jump

WOD

Tier 1 -

4 x AMRAP 3:

21 AbMat sit-ups

15 box jump-overs 24/20”

9 hang power snatch 42.5/30kg

Max toes-to-bars in remaining time

– Rest 3:00 between AMRAPs.

Tier 2 -

4 x AMRAP 3:

21 AbMat sit-ups

15 box jump-overs 24/20”

9 hang power snatch 35/25kg

Max toes-to-targets in remaining time

– Rest 3:00 between AMRAPs.

Tier 3 -

4 x AMRAP 3:

12 AbMat sit-ups

9 box jump-overs 20”

6 hang power snatch 20/15kg

Max hanging knee raises in remaining time

– Rest 3:00 between AMRAPs.

🟩 Engine 🟩

For time:

1,000m run

200m row

20 wall balls

800m run

400m row

20 sandbag walking lunges

600m run

600m row

20 wall balls

400m run

800m row

20 sandbag walking lunges

200m run

1,000m row

🟧 Strength 🟧

Week 3

Back squat

4 sets of 4 reps @75% of 1RM

1xAMRAP @75% of 1RM

Strict press

5 sets of 3 reps @75% of 1RM

1xAMRAP @75% of 1RM

Accessories

3 sets:

Romanian deadlift x 10

Gorilla rows x 10/side

Weighted sit-ups x 15

🔺 Thursday 4th June🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout strength

Every 3:00 x 5 sets:

5 push presses

– Build in load.

WOD

Tier 1 -

AMRAP 7:

1-2-3-4-5, etc.

Strict pull-ups

Push presses 70/47.5kg

Tier 2 -

AMRAP 7:

1-2-3-4-5, etc.

Strict pull-ups

Push presses 42.5/30kg

Tier 3 -

AMRAP 7:

1-2-3-4-5, etc.

Ring rows

Push presses 20/15kg

🟫 Intervals 🟫

Week 8 repeat - Norwegian 4x4

4 Rounds of continuous work at a sustainable pace

AMRAP 4:

20 double-unders

10 kettlebell swings

10 reverse lunges

Then:

3 Minutes active recovery

🟥 Gymnastics 🟥

WARM UP

:30 on, :30 off for 2 rounds:

Hollow rocks

Superman raises

Cuban rotations

Shoulder taps

TECHNIQUE

Handstand walks

STRENGTH

3 alternating sets of:

8-12 (box) pike press-ups

8-12 ring rows

🔺 Friday 5th June🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout strength

EMOM 5:

1 squat clean

2 front squats

— Shoot for about 60-70% of 1-rep-max front squat; increase load as needed.

— Treat these as speed front squats; move quickly for all three reps.

WOD

Tier 1 -

For time:

On a 2:30 clock:

20 front squats 42.5/30kg

12 burpees over the bar

On a 2:30 clock:

16 front squats 60/42.5kg

12 burpees over the bar

On a 2:30 clock:

12 front squats 85/55kg

12 burpees over the bar

On a 2:30 clock:

8 front squats 92.5/60kg

12 burpees over the bar

On a 2:30 clock:

4 front squats 102.5/65kg

12 burpees over the bar

– Rest the remainder of each 2:30 window.

– Record your time for each couplet.

Tier 2 -

For time:

On a 2:30 clock:

20 front squats 30/20kg

10 burpees over the bar

On a 2:30 clock:

16 front squats 42.5/30kg

10 burpees over the bar

On a 2:30 clock:

12 front squats 60/42.5kg

10 burpees over the bar

On a 2:30 clock:

8 front squats 70/47.5kg

10 burpees over the bar

On a 2:30 clock:

4 front squats 85/55kg

10 burpees over the bar

– Rest the remainder of each 2:30 window.

– Record your time for each couplet.

Tier 3 -

For time:

On a 2:30 clock:

15 front squats 20/15kg

8 burpees over the bar

On a 2:30 clock:

12 front squats 20/15kg

8 burpees over the bar

On a 2:30 clock:

9 front squats 30/20kg

8 burpees over the bar

On a 2:30 clock:

6 front squats 30/20kg

8 burpees over the bar

On a 2:30 clock:

3 front squats 35/25kg

8 burpees over the bar

– Rest the remainder of each 2:30 window.

– Record your time for each couplet.

🔺 Saturday 6th June🔺

🟪 HIT45 🟪

Every 2:30 for 8 rounds complete:

200m run

10 goblet squats

10 alternating dumbbell snatches

🟦 CrossFit 🟦

PARTNER WOD

Working in teams of 3 complete AMRAP 30:

20 synchronised burpees

90 DB box step ups 22.5/15kg, 24/20”

20 synchronised burpees

90 KB swings 24/16kg

20 synchronised burpees

90 box jumps 24/20”

20 synchronised burpees

90 DB snatches 22.5/15kg

🟩 Engine 🟩

AMRAP 40:

400m run

20 KB swings

30/24 machine calories

20 sit-ups

400m run

20 KB deadlifts

30/24 machine calories

20 press-ups

🔺 Sunday 7th June🔺

🟪 HIT45 🟪

1:00 work on each station for 5 rounds, complete for max reps of:

Machine calories

Alternating dumbbell hang clean and jerks

Box jumps

Down ups

Rest

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // LOREDO

Tier 1 -

6 rounds for time:

24 air squats

24 push-ups

24 walking lunge steps

400-m run

Tier 2 -

6 rounds for time:

18 squats

18 push-ups

18 walking lunge steps

400-m run

Tier 3 -

4 rounds for time:

14 squats

14 push-ups from the knees

14 walking lunge steps

400-m run

-Repeat from 2/9/24

🟩 Engine 🟩

For time:

800m run

30/24 cal bike/ski

30 DB hang snatches

800m run

100m Farmer's carry

30 burpees

800m run

100m sled pull

30 sandbag lunges

800m run

30/24 cal row

30 wall balls

800m run