| Day | Focus | Strength / Skill | Conditioning |
| Mon | Leg Strength + Sprint Conditioning | Front + Back Squat ComplexEvery 3:00 × 5 Sets | 3 Rounds For Time21 Thrusters 15 Bar-Facing Burpees |
| Tue | Gymnastics Skill + Midline Control | Bar Muscle-Up Progressions | 20:00 AMRAP2 Wall Walks 4 Bar Muscle-Ups 8 Alt DB Snatch 32 Double-Unders |
| Wed | Long Aerobic + Grip Endurance | — | 6 × 5:00 AMRAP (1:00 Rest b/t Sets)18/13 Cal Bike 400 m Run 18/14 Cal Row Max [x]• Sets 1, 3, 5 = DB Step-Overs (2 × 50/35 lb, 20 in Box)• Sets 2, 4, 6 = KB Farmers Carry (2 × 70/53 lb, 5 ft = 1 rep) |
| Thu | Olympic Lifting + Midline Integration | Power Clean + Split Jerk / Squat Clean + Split Jerk | 3 Rounds For Time 25 Wall Balls + 10 Power Clean & Push Jerk Every 3:00 add 25 Abmat Sit-Ups |
| Fri | Upper Strength + Anaerobic Power | Bench Press | – 5 × 1:00 AMRAPs (1:00 Rest)10 Chest-to-Bar Pull-Ups Max Burpee Box Jump Overs (24/20 in) |
| Sat | Partner Endurance + Coordination | — | Individual 5 Rounds For Time 800 m Run 10 TTB 5 Power Snatch 10 KB Swings |
| Sun | Gymnastics Strength + Aerobic Flow | 8:00 EMOM 4 Wall-Facing HSPU | 12:00 AMRAP 200 m Row 30 ft DB Front Rack Lunge 10 DB Push Press (50/35 lb) |
Testing Week at CrossFit Coorparoo: Time to Find Out What You’ve Built
SATURDAY 17th is CrossFit Coorparoo 17th BIRTHDAY!!!!! 12pm FANCY DRESS WOD!!! Come dress in anything other than workout gear. 1pm BBQ BYO drinks and Esky Pls RSVP on our facebook
October 10, 2026
