Week ending 30th October - the whole week in one

 Monday 26/10/2026

3 x 6 reps

• ·       DB Flies
• ·       DB Reverse Flies

5 Rounds

• ·       Run 200n
• ·       40m Farmers Walk
• ·       20 Overhead Sit Ups
• ·       20 DB Snatches
• ·       20 Overhead Lunges

 

Tuesday 27/10/2026 (5:30pm only)

CrossFit Total

3 attempts at each of:

• ·       Back Squat
• ·       Strict Press
• ·       Deadlift

 

Wednesday 28/10/2026 (5:30pm only)

Mini Murph (1/2)

• ·       Run 800m (around the block)
• ·       50 Pull Ups
• ·       100 Push Ups
• ·       150 Squats
• ·       Run 800m

Thursday 29/10/2026 (5:30pm only)

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings
• ·       12 Pull Ups

 

Friday 30/10/2026

Fight Gone Bad

3 Rounds

·       Wall Ball (20/14)

·       Sumo Deadlift High Pull (35/20)

·       Box Jump (24/20)

·       Push Press (35/20)

·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round). Count total reps completed including calories on rower.