W/C 22nd June 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 22nd June🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout skill
On a 10:00 clock:
Gymnastics practice
– Athlete’s choice of skill.
WOD
Tier 1 -
On a 20:00 clock for total reps:
0:00-5:00:
200-m run
Max freestanding shoulder taps
5:00-10:00:
200-m run
Max skin-the-cats
10:00-15:00:
200-m run
Max L-sit pull-ups
15:00-20:00:
200-m run
Max deficit push-ups 4/2”
Tier 2 -
On a 20:00 clock for total reps:
0:00-5:00:
200-m run
Max wall-facing handstand shoulder taps
5:00-10:00:
200-m run
Max skin-the-cats
10:00-15:00:
200-m run
Max strict pull-ups
15:00-20:00:
200-m run
Max push-ups
Tier 3 -
On a 20:00 clock for total reps:
0:00-5:00:
100-m run
Max plank shoulder taps
5:00-10:00:
100-m run
Max ring hanging leg raises
10:00-15:00:
100-m run
Max foot-assisted pull-ups
15:00-20:00:
100-m run
Max hand-elevated push-ups
🟩 Engine 🟩
3 rounds for time:
400m run
20 DB hang snatches
16 DB thrusters
12 burpees over DB
60/48 machine calories
🟧 Barbell 🟧
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
Acc
3x(1+1) push jerk to split jerk 60-65%
3x2 clean high pulls @70-75%
Str
Back squats
5x5@66-68%
DB RDL
5X5@66-68%
🔺 Tuesday 23rd June🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
4 sets:
8 alternating front-rack reverse lunges
– Build to slightly heavier than workout load.
WOD
Tier 1 -
30-20-10 reps for time:
Front-rack reverse lunges 60/42.5kg
Knees-to-elbows
Calorie bike
Tier 2 -
26-16-6 reps for time:
Front-rack reverse lunges 52.5/35kg
Knees-to-elbows
Calorie bike
Tier 3 -
20-10-5 reps for time:
Front-rack reverse lunges 20/15kg
Hanging leg raises
Calorie bike
🟫 Intervals 🟫
Every 4:00 for 6 rounds, complete as fast as possible:
25 sit-ups
20 DB front rack lunges
15/12 bike calories
⬛ MUSCLE-UPS ⬛
🔺 Wednesday 24th June 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-WOD accessories
3 rounds:
:15 hollow rocks
:15 v-sits
:15 tuck-ups
:15 hollow hold
1:00 rest
WOD
Tier 1&2 -
AMRAP 8:
10/8, 20/16, 30/24... cal row
10, 20, 30... step-ups 24/20"
2:00 rest
AMRAP 8:
100, 200, 300m… run
10, 20, 30… burpees
Tier 3 -
AMRAP 8:
10/8, 20/16, 30/24... cal row
10, 20, 30... step-ups 20/12”
2:00 rest
AMRAP 8:
100, 200, 300m… run
8, 16, 24… burpees
🟩 Engine 🟩
3 rounds for time:
800m run
200m farmers carry
20 wall balls
20 tuck-ups
20 KB swings
-3:00 rest between rounds
🟧 Strength 🟧
Week 6
Back squat
4 sets of 2 @85% of 1RM
AMRAP @85% of 1RM
Strict press
5 sets of 2 @85% of 1RM
AMRAP @85% of 1RM
Accessories
3 sets:
Gorilla Rows x 8-10/side
Bulgarian Split Squats x 8/leg
Weighted Sit-Ups x 10-15
🔺 Thursday 25th June🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
EMOM 8:
3 hang squat cleans
– Build in load to heavier than workout load.
WOD
Tier 1 -
For time:
15-12-9
Hang squat cleans 70/47.5kg
5-4-3
Rope climbs 15ft
Tier 2 -
For time:
15-12-9
Hang squat cleans 60/42.5kg
5-4-3
Rope climbs 12ft
Tier 3 -
For time:
15-12-9
Hang squat cleans 20/15kg
5-4-3
Pull-to-stands
🟫 Intervals 🟫
Week 3
6 rounds of continuous work at a sustainable pace
AMRAP 3:
6 Devil’s press
6 push press
6 sit-ups
Then:
3 Minutes active recovery
🟥 Gymnastics 🟥
Pull-ups/C2B and handstand walks
🔺 Friday 26th June🔺
🟦 CrossFit 🟦
Skill / Strength
Week 3/8 Strength Cycle
Deadlift:
5 sets of 5 @80-85% of 3RM
WOD
Tier 1 -
2 rounds for time:
100 double-unders
50 Russian KB swings 32/24kg
100-m KB suitcase carry 32/24kg
Tier 2 -
2 rounds for time:
60 double-unders
50 Russian KB swings 24/16kg
100-m KB suitcase carry 24/16kg
Tier 3 -
2 rounds for time:
60 single-unders
40 Russian KB swings 12/8kg
100m KB suitcase carry 12/8kg
🔺 Saturday 27th June🔺
🟪 HIT45 🟪
40s work, 20s rest for 8 rounds on each, complete for max reps of:
Mountain climbers
Box jumps
V-sits
DB snatches
🔴 SAME SEX IN-HOUSE COMP 🔴
9am-12pm
WOD 1
On a 20:00 running clock:
Part A (for reps):
AMRAP 8:
6 Pull ups / assisted pull-ups
6 Box jump/steps 24/20”
6 Toes to bar / 12 toes-to-target
6 DB box step over
6 Cleans
Rest 4 mins
Part B (for load):
Pick a weight on the barbell and dumbbell for Part A and stick with it for all rounds
12:00-14:00 Part C (for reps):
Partner A:
1:00 max:
Burpees over the bar
Partner B:
1:00 max:
Burpees over the bar
14-20:00 Part D (for load):
1RM clean
WOD 2
Complete the following for time:
100 Double unders / 200 Singles
30 Sync Sit-ups
30 Sync DB Snatches 15&17.5/10&12.5kg
60 Jumping bar muscle ups 13/9
30 Sync Russian Kettlebell swings 16&24/12&16kg
30 Sync Lunges 15&17.5/10&12.5kg
20 Burpees
🔺 Sunday 28th June🔺
🟪 HIT45 🟪
3:00 work, 1:00 rest for 6 rounds, complete AMRAP of:
250m row
15 burpees to plate
15 plate ground to overhead
15 air squats
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // DANNY
Tier 1 -
AMRAP 20:
30 box jumps 24/20”
20 push press 52.5/35 kg
30 pull-ups
Tier 2 -
AMRAP 20:
30 box jumps 24/20”
20 push press 45/30 kg
20 pull-ups
Tier 3 -
AMRAP 20:
20 box jumps 20/12”
15 push press 20/15 kg
20 ring rows
-Repeat from 1/2/26
🟩 Engine 🟩
For time:
800m run
30/24 calorie bike
800m run
20 burpees
800m run
500m row
800m run
50 sandbag lunges
800m run
200m Farmer's carry
800m run
50 wall balls