W/C 25th May 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 25th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // MURPH
Heats from 7am-9:30am
Tier 1 -
For time:
1 mile run
100 pull-ups
200 press-ups
300 air squats
1 mile run
– Partition anyhow.
– Wear a weight vest if you have one 9/6kg
Tier 2 -
For time:
1 mile run
50 pull-ups
100 press-ups
150 air squats
1 mile run
– Partition anyhow.
Tier 3 -
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 incline press-ups
15 air squats
Then:
800-m run
🔺 Tuesday 26th May 🔺
🟦 CrossFit 🟦
Skill / Strength
WOD
Tier 1 -
AMRAP 25:
20/15 calorie row
200m suitcase carry 24/16kg
20/15 calorie row
100m SA front rack carry 24/16kg
20/15 calorie row
20 Russian kettlebell swings 24/16kg
Tier 2 -
AMRAP 25:
20/15 calorie row
200m suitcase carry 16/12kg
20/15 calorie row
100m SA front rack carry 16/12kg
20/15 calorie row
20 Russian kettlebell swings 16/12kg
Tier 3 -
AMRAP 25:
20/15 calorie row
200m suitcase carry 12/8kg
20/15 calorie row
100m SA front rack carry 12/8kg
20/15 calorie row
20 Russian kettlebell swings 12/8kg
🟫 Intervals 🟫
Every 3 minutes for 8 rounds:
4 burpees
8 box jump overs
12 Russian kettlebell swings
16/12 calorie row
⬛ MUSCLE-UPS ⬛
Week 10
🔺 Wednesday 27th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
AMRAP 12:
200m run
10 deadlifts 102.5/70kg
10 box jumps 24/20”
Straight into 8 minutes to establish a 1 rep-max of the complex:
1 clean + 1 hang clean + 1 jerk
Tier 2 -
AMRAP 12:
200m run
10 deadlifts 85/55kg
10 box jumps 24/20”
Straight into 8 minutes to establish a 1 rep-max of the complex:
1 clean + 1 hang clean + 1 jerk
Tier 3 -
AMRAP 12:
100m run
10 deadlifts 35/25kg
10 box jumps 12”
Straight into 8 minutes to establish a 1 rep-max of the complex:
3 hang cleans + 3 shoulder-to-overhead
🟩 Engine 🟩
3 rounds for time:
800m run
40 wall balls
40/32 machine calories
40m burpee broad jump
100m Farmer's carry
Rest 3 minutes between rounds
🟧 Strength 🟧
Week 2
Back squat
3 sets of 5 reps @70% of 1RM
Then 1x AMRAP @70% of 1RM
Strict press
4 sets of 3 reps @72% of 1RM
Then 1x AMRAP @72% of 1RM
Accessories
3 sets:
Gorilla Rows x 10-12/side
Bulgarian Split Squats x 10/leg
30s (weighted) plank
🔺 Thursday 28th May🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-WOD:
AMRAP 2:
Double-unders
WOD
Tier 1 -
EMOM 20:
Min. 1 | 2 rope climbs 15ft
Min. 2 | 12/10 calorie bike
Min. 3 | 3 wall walks
Min. 4 | Max double-unders
Min. 5 | Rest
Tier 2 -
EMOM 20:
Min. 1 | 1 rope climbs 12ft
Min. 2 | 10/8 calorie bike
Min. 3 | 2 wall walks
Min. 4 | Max double-unders
Min. 5 | Rest
Tier 3 -
EMOM 20:
Min. 1 | 3 pull-to-stands
Min. 2 | 8/6 calorie bike
Min. 3 | 3 scaled wall walks
Min. 4 | Max single-unders
Min. 5 | Rest
🟫 Intervals 🟫
Week 7 repeat - Norwegian 4x4
4 Rounds of continuous work at a sustainable pace
AMRAP 4:
10 box jumps
10 double-dumbbell push-press
10 down ups
Then:
3 Minutes active recovery
🟥 Gymnastics 🟥
WARM UP
:30 on, :30 off for 2 rounds:
Wrist circles
Hollow to superman
Scapular swimmers
Pike press-ups
Chest to wall handstand hold
TECHNIQUE
Handstand holds and press-ups
STRENGTH
3 alternating sets of:
6-10 tempo pull-ups/negatives
6-10 tempo ring/bar dips/negatives
🔺 Friday 29th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Back squat:
3-3-3-3-3+
WOD
Tier 1 -
AMRAP 15:
4-8-12-16-etc reps of:
Alternating DB hang snatch 22.5/15kg
Dumbbell reverse lunge 22.5/15kg
- 250m row after each round
Tier 2 -
AMRAP 15:
4-8-12-16-etc reps of:
Alternating DB hang snatch 15/10kg
Dumbbell reverse lunge 15/10kg
- 250m row after each round
Tier 3 -
AMRAP 15:
4-8-12-16-etc reps of:
Alternating DB hang snatch 10/7.5kg
Reverse lunge
- 200m row after each round
🔺 Saturday 30th May🔺
🟪 HIT45 🟪
AMRAP 10:
8 DB power cleans
8 DB push press
16 sit-ups
16/12 machine calories
Rest 2:00
AMRAP 10:
16 alternating DB snatches
16 DB Russian twists
16/12 machine calories
🟦 CrossFit 🟦
PARTNER WOD
AMRAP 30, split however you like:
20 toes-to-bar
20 box jumps 24/20"
20 KB swings 32/24
400m run together
🟩 Engine 🟩
Every 5:00 for 8 rounds complete the following as quickly as possible:
200m run
15 plate ground to overhead
12 plate overhead lunges
9 burpees to plate
🔺 Sunday 31st May 🔺
🟪 HIT45 🟪
3:00 work, 1:00 rest for 8 rounds, complete AMRAP of:
200m run
30 Jumps to plate
16 plate ground to overhead
16 plate overhead reverse lunges
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // HAMMER
Tier 1 -
5 rounds, each for time, of:
5 power cleans 60/42.5kg
10 front squats
5 jerks
20 pull-ups
-Rest 1:30 between rounds
Tier 2 -
5 rounds, each for time, of:
5 power cleans 50/35kg
10 front squats
5 jerks
10 pull-ups
-Rest 1:30 between rounds
Tier 3 -
5 rounds, each for time, of:
5 power cleans 20/15kg
10 front squats
5 jerks
15 ring rows
-Rest 1:30 between rounds
🟩 Engine 🟩
5 rounds for time:
30/24 machine calories
40m heavy DBall carry
10 burpees over sandbag
20m sandbag lunges
400m run
Rest 2:00 between rounds
Time cap - 40 minutes