W/C 8th June 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 8th June🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 and 2 -
For max cumulative load, and max calories complete:
Every 6:00 for 3 rounds:
10 power cleans
2:00 max calorie row
-Rest the remainder of the 6:00
Rest 4:00
Every 3:00 for 5 rounds:
6 DB floor press
1:00 max calorie row
-Rest the remainder of the 3:00
Tier 3 -
For max cumulative load, and max calories complete:
Every 6:00 for 3 rounds:
10 hang power cleans
2:00 max calorie row
-Rest the remainder of the 6:00
Rest 4:00
Every 3:00 for 5 rounds:
6 DB floor press
1:00 max calorie row
-Rest the remainder of the 3:00
🟩 Engine 🟩
3 sets:
800m run
Rest 1:30 between sets
AMRAP 20:
400m run
20 box step-ups
400m run
20 alternating dumbbell clean and jerks
🟧 Barbell 🟧
Week 8
Snatch
Primer
Snatch deadlift + hang snatch + snatch + overhead squat
1x@40%
1x@45%
1x@50%
Snatch
10x snatch
60% of 1 rep max +
Accessories
Snatch high pull+ floating snatch high pulls
2x(1+3) add 2.5 to 5kg to snatch weight
2x(1+2) add 2.5 to 5 kg to previous weight
Strength
5x5 Bench
@60% of 5 rep max
5x5 Deadlift
@60% of 5 rep max
🔺 Tuesday 9th June🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout threshold rest test
1 round:
7 pull-ups
:05 rest
5 pull-ups
:05 rest
7 thrusters
:05 rest
5 thrusters
– Use workout variations.
– Focus on speed and quality of movement
WOD - NARF
Tier 1 -
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters 42.5/30kg
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor
Tier 2 -
On an 18:00 clock:
For time:
9-12-15
Pull-ups
9-15-21
Thrusters 35/25kg
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Tier 3 -
On an 18:00 clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters 20/15kg
Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.
– Take the bar from the floor.
🟫 Intervals 🟫
Every 4:00 for 6 rounds, complete as fast as possible:
200m run
12 dumbbell snatches
10 dumbbell thrusters
8 burpees over dumbbell
⬛ MUSCLE-UPS ⬛
Week 12
🔺 Wednesday 10th June 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
1 mile run
Rest 4:00
40 Russian KB swings 24/16kg
30 AbMat sit-ups
20 box jumps 24/20”
30 Russian KB swings 24/16kg
20 AbMat sit-ups
10 box jumps 24/20”
20 Russian KB swings 24/16kg
10 AbMat sit-ups
5 box jumps 24/20”
Tier 2 -
For time:
1 mile run
Rest 4:00
40 Russian KB swings 16/12kg
25 AbMat sit-ups
15 box jumps 24/20”
30 Russian KB swings 16/12kg
16 AbMat sit-ups
8 box jumps 24/20”
20 Russian KB swings 16/12kg
10 AbMat sit-ups
5 box jumps 24/20”
Tier 3 -
For time:
800m run
Rest 4:00
30 Russian KB swings 12/8kg
20 AbMat sit-ups
15 box jumps 20/12"
20 Russian KB swings 12/8kg
15 AbMat sit-ups
10 box jumps 20/12"
15 Russian KB swings 12/8kg
10 AbMat sit-ups
5 box jumps 20/12
🟩 Engine 🟩
Every 6 minutes for 2 rounds of each:
1) 40m heavy sled pull then 800m run
2) 30m burpee broad jump then 800m run
3) 30 wall balls then 800m run
- 4-5 minutes per round, cut run distance down if needed
🟧 Strength 🟧
Week 4
Back squat
5 sets of 3 @80%
1 AMRAP @80%
Strict press
6 sets of 2 @80%
1 AMRAP @80%
Accessories
3 sets:
Bulgarian split squats x 8/side
Gorilla rows x 12/side
Weighted plank - 45s
🔺 Thursday 11th June🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
EMOM 30:
Min. 1 | 40 double-unders AMRAP handstand walk feet
Min. 2 | Rest
Min. 3 | 12/10 cal bike AMRAP burpees
Min. 4 | Rest
Min. 5 | 12/10 cal row AMRAP handstand press-ups
Min. 6 | Rest
Tier 2 -
EMOM 30:
Min. 1 | 20 double-unders AMRAP handstand shoulder taps
Min. 2 | Rest
Min. 3 | 10/8 cal bike AMRAP burpees
Min. 4 | Rest
Min. 5 | 10/8 cal row AMRAP handstand press-ups with 10kg plate plus AbMat
Min. 6 | Rest
Tier 3 -
EMOM 30:
Min. 1 | 40 single-unders AMRAP bear crawl feet
Min. 2 | Rest
Min. 3 | 10/8 cal bike AMRAP burpees
Min. 4 | Rest
Min. 5 | 10/8 cal row AMRAP double dumbbell strict press 7.5/5kg
Min. 6 | Rest
🟫 Intervals 🟫
Week 1
6 rounds of continuous work at a sustainable pace
AMRAP 3:
6 box jump overs
6 kettlebell swings
6 down ups
Then:
3 Minutes active recovery
🟥 Gymnastics 🟥
WARM UP
:30 on, :30 off for 2 rounds:
Hollow rocks
Superman raises
Scapular pull-ups
Banded lat pulldowns
TECHNIQUE
Kip swings/Pull-ups/Chest-to-Bars
STRENGTH
3 alternating sets of:
8-12 (box) pike press-ups
8-12 ring rows
🔺 Friday 12th June🔺
🟦 CrossFit 🟦
Skill / Strength
Week 1/8 Strength Cycle
Establish a heavy 3 rep:
Deadlift
WOD
Tier 1 -
AMRAP 15:
400m plate carry 20/15kg
5 deadlifts 125/82.5 kg
10 strict toes-to-bar
Tier 2 -
AMRAP 15:
400m plate carry 15/10kg
5 deadlifts 82.5/57.5 kg
5 strict toes-to-bar
Tier 3 -
AMRAP 15:
200m plate carry 10/5kg
5 deadlifts 35/25kg
10 strict hanging knee raises
🟥 TFI Friday @ 5:30pm 🟥
🔺 Saturday 13th June🔺
🟪 HIT45 🟪
3:00 work, 2:00 rest for 5 rounds:
200m run
16 plate ground to overhead
16 plate lunges
Max burpees to plate in the remaining time
🟦 CrossFit 🟦
PARTNER WOD
AMRAP 36:
20 alternating dumbbell hang clean and jerk 22.5/15kg
20 alternating dumbbell hang snatches 22.5/15 kg
200m run
20/16 machine calories
20 press-ups
20 box jumps 24/20"
20 dumbbell goblet reverse lunges 22.5/15kg
-Alternate exercises between you and your partner e.g. partner A completes 20 reps of exercise 1, then partner B completes 20 reps of exercise 2 etc.
🟩 Engine 🟩
AMRAP 36:
30/24 machine calories
20 wall balls
20 sit-ups
20 med ball bear hug lunges
-Every 6:00, starting at 0:00, complete:
400m run
🔺 Sunday 14th June🔺
🟪 HIT45 🟪
Every 2:00, alternating between A and B, complete a total of 8 rounds on each:
A) 200m row
10 Russian kettlebell swings
6 down up
B) 50 double-unders
12 goblet squats
10 sit-ups
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // FIGHT GONE BAD
Tier 1&2 -
3 rounds for reps:
1:00 wall-ball shots 9/6 kg 10/9 ft
1:00 sumo deadlift high pulls 35/25 kg
1:00 box jumps 20”
1:00 push presses 35/25 kg
1:00 row for calories
– Rest 1:00 between rounds.
Tier 3 -
3 rounds for reps:
1:00 wall-ball shots 4/2 kg 10/9 ft
1:00 sumo deadlift high pulls 20/15 kg
1:00 box step-ups 20/12 “
1:00 push presses 20/15 kg
1:00 row for calories
– Rest 1:00 between rounds.
-Repeat from 7/12/25
🟩 Engine 🟩
For time:
1600-800-400-800-1600m run
10-15-20-15-10 burpees over DB
20-30-40-30-20 DB snatches
- 40 minute time cap