W/C 27th July 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 27th July🔺
🟦 CrossFit 🟦
Skill / Strength
Post-WOD accessories:
3 sets for quality:
8 dumbbell windmills/side
8 ATY raises
WOD
Tier 1 -
5 x 3:00 rounds for reps:
20/15-cal row
20 alternating hang DB snatches 22.5/15kg
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Tier 2 -
5 x 3:00 rounds for reps:
15/12-cal row
20 alternating hang DB snatches 15/10kg
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Tier 3 -
5 x 3:00 rounds for reps:
12/8-cal row
20 alternating hang DB snatches 10/7.5kg
Max burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
🟩 Engine @5pm 🟩
AMRAP 35:
800m run
30 wall balls
32/24 machine calories
30 sit-ups
800m run
30 sandbag reverse lunges
32/24 machine calories
15 burpees over sandbag
🔺 Tuesday 28th July🔺
🟦 CrossFit 🟦
Skill / Strength
2 rounds for max reps:
:30 single-unders
:30 rest
:30 double-unders
:30 rest
:30 triple-unders or cross-overs
:30 rest
WOD
Tier 1 -
AMRAP 12:
24 double-unders
12 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps 30/24”.
– Pick up wherever you left off before each set of box jumps.
Tier 2 -
AMRAP 12:
18 double-unders
9 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps 24/20”.
– Pick up wherever you left off before each set of box jumps.
Tier 3 -
AMRAP 12:
24 single-unders
8 hanging leg raises
– Every 2:00, starting at :00, stop and perform 8 box jumps 20/12”.
– Pick up wherever you left off before each set of box jumps.
🟫 Intervals @4pm 🟫
For 8 rounds:
AMRAP 1:30:
24 double-unders
12 sit-ups
8 down ups
-1:30 rest between rounds
🔺 Wednesday 29th July 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
2 ring muscle-ups
2 back squats 102.5/70kg
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats
Tier 2 -
For time:
1 ring muscle-up
2 back squats 70/47.5kg
2 ring muscle-ups
4 back squats
3 ring muscle-ups
6 back squats
4 ring muscle-ups
8 back squats
3 ring muscle-ups
6 back squats
2 ring muscle-ups
4 back squats
1 ring muscle-up
2 back squats
Tier 3 -
For time:
2 ring rows + 2 foot-assisted ring dips
2 back squats 30/20kg
4 ring rows + 4 foot-assisted ring dips
4 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
8 ring rows + 8 foot-assisted ring dips
8 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
2 ring rows + 2 foot-assisted ring dips
2 back squats
🟩 Engine @6pm 🟩
4 rounds for time:
400m run
20 tuck ups
10 burpees
20 kettlebell swings
400m run
2:00 rest between rounds
🔺 Thursday 30th July🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
Every 2:00 x 5 rounds:
1 power snatch + 1 hang power snatch
– Build in load to workout weight or just above.
WOD
Tier 1 -
AMRAP 16:
2 legless rope climbs
4 power snatches 70/47.5kg
– Add 1 power snatch every round until time runs out.
Tier 2 -
AMRAP 16:
2 rope climbs
4 power snatches 55/37.5kg
– Add 1 power snatch every round until time runs out.
Tier 3 -
AMRAP 16:
2 pull-to-stands
4 hang power snatches 20/15kg
– Add 1 hang power snatch every round until time runs out.
🟫 Intervals @9:30am and 4pm 🟫
Every 4:00 for 6 rounds, complete as fast as possible:
20 box step-overs
15 dumbbell push press
10 air squats
5 burpees
🟥 Gymnastics @7pm 🟥
🔺 Friday 31st July🔺
🟦 CrossFit 🟦
Skill / Strength
Week 8/8 Strength Cycle
Deadlift:
Establish a 3RM
WOD
Tier 1 -
AMRAP 10:
10 DB hang power cleans 22.5/15kg
10 DB push presses
100m DB farmers carry
– Use two dumbbells.
Tier 2 -
AMRAP 10:
10 DB hang power cleans 15/10kg
10 DB push presses
100m DB farmers carry
– Use two dumbbells.
Tier 3 -
AMRAP 10:
10 DB hang power cleans 10/7.5kg
10 DB push presses
100m DB farmers carry
– Use one dumbbell.
🔺 Saturday 1st August🔺
🟪 HIT45 🟪
:40 work, :20 rest for 6 rounds per station:
Russian kettlebell swings
Box jumps
Push ups
Bike calories
🟥 Team Training 9:00-10:30 🟥
🔺 Sunday 2nd August 🔺
🟪 HIT45 🟪
4:00 work, 1:00 rest for 5 rounds:
400m row
Then, AMRAP in the remaining time of:
10 alternating snatches
10 alternating goblet reverse lunges
10 AbMat sit-ups
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // POPEYE
Tier 1 -
AMRAP 20:
5 chest-to-bar pull-ups
10 wall balls 9/6kg, 10/9ft
15 kettlebell swings 24/16kg
Tier 2 -
AMRAP 20:
5 pull-ups
10 wall balls 6/4kg, 10/9ft
15 kettlebell swings 16/12kg
Tier 3 -
AMRAP 20:
5 ring rows
10 wall balls 4/2kg, 9/8ft
15 Russian kettlebell swings 12/8kg
🟩 Engine 🟩
Pairs or solo
AMRAP 40:
800m run (together)
20 (synchro) plate sit-ups
20 burpees to plate
800m run (together)
20 (synchro) plate overhead lunges
20 plate ground to overhead