CrossFit Coorparoo Weekly Programming Overview

Strength, Skill & Conditioning Training – This Week

At CrossFit Coorparoo, every week of programming is designed to build well-rounded fitness across all domains: strength, skill, power, endurance and aerobic capacity.

This week’s focus includes lower body strength development, Olympic weightlifting skill, gymnastics progression, and aerobic conditioning.

Our goal is to progressively build stronger, fitter and more resilient athletes through structured training.

Here’s what the week looks like.

Day	Focus	Strength / Skill	Conditioning
Mon	Lower Body Strength + Lactate Threshold	Back Squat (Every 3:00 x 3 Sets — 9/7/5 @ 75/82.5/90%)	“Redline” — Every 1:30 x 8 Sets, Alternating Stations (Machine + Thrusters / Burpees + Deadlifts)
Tue	Gymnastics Skill + Barbell Cycling AMRAP	Chest to Bar Pull-Up Isolated Progression (Every :30 x 12 Sets)	“Fuse” — 13:00 AMRAP (Hang Power Cleans / Abmat Sit-Ups / Double Under Ladder 10-20-30-40-50)
Wed	Weightlifting + Plyometric Power	Power Snatch Waves (Every 2:00 x 10 Sets — 5-4-3-2-1 x 2, building to heavy single) + 4 Box Jumps to Single Leg Landing after each set	—
Thu	Horizontal Strength + Pressing Endurance	Bench Press (Every 3:00 x 3 Sets — 9/7/5 @ 65/72.5/80%)	“Iron Mile” — 4 Sets (Echo Bike / Strict HSPU / Goblet Walking Lunge), Rest 1:00
Fri	Pure Aerobic Endurance	—	“Long Haul” — Every 6:00 x 5 Sets (400m Run / 100ft Farmers Carry / 300m Row / 50 Double Unders)
Sat	Partner Aerobic Chipper	—	“Partner Morrison” — For Time with Partner, 30:00 Cap (50-40-30-20-10 Wall Balls / Box Jumps / American KB Swings)
Sun	Vertical Push + Pull Strength + Bodybuilding	Weighted Strict Pull-Ups + Strict Press EMOM (12:00 — 3-3-2-2-1-1 Pull-Ups / Unbroken Press @ 55%)	—

Monday – Lower Body Strength & Lactate Threshold Conditioning

We start the week with a heavy back squat progression designed to build strength and confidence under the bar.

Strength

Back Squat
Every 3:00 x 3 Sets
9 / 7 / 5 reps
@ 75% / 82.5% / 90%

Athletes will progressively increase load each set, finishing with a heavy but technically sound set of five.

Conditioning – “Redline”

Every 1:30 x 8 Sets
Alternating stations:

Station 1
Machine effort + Thrusters

Station 2
Burpees + Deadlifts

This workout pushes athletes toward their lactate threshold, training the ability to maintain power under fatigue — a key skill for competitive CrossFit and functional fitness.
Tuesday – Gymnastics Skill & Barbell Cycling
Tuesday focuses on improving gymnastics pulling strength and barbell cycling efficiency.
Skill Development
Chest-to-Bar Pull-Up Progression
Every :30 x 12 sets
Athletes will practice strict or assisted progressions to improve pulling mechanics and midline control.
Conditioning – “Fuse”
13 Minute AMRAP
Hang Power Cleans
AbMat Sit-Ups
Double Under Ladder (10 → 20 → 30 → 40 → 50)
This workout blends barbell cycling, core endurance and jump rope skill for a fast-paced conditioning session.

Wednesday – Olympic Weightlifting & Plyometric Power
Mid-week we shift our focus to explosive power development with Olympic weightlifting and plyometric training.
Strength / Skill
Power Snatch Waves
Every 2:00 x 10 sets
Rep Scheme
5 – 4 – 3 – 2 – 1
(repeat twice)
Athletes will build to a heavy single power snatch, reinforcing technique and speed under the bar.
After each set:
4 Box Jumps to Single Leg Landing
This develops explosive hip power and landing control, essential for injury prevention and athletic performance.

Thursday – Upper Body Strength & Pressing Endurance
Thursday builds horizontal pressing strength and shoulder endurance.
Strength
Bench Press
Every 3:00 x 3 sets
9 / 7 / 5 reps
@ 65% / 72.5% / 80%
Athletes focus on controlled reps and strong lockout mechanics.
Conditioning – “Iron Mile”
4 Sets:
Echo Bike
Strict Handstand Push-Ups
Goblet Walking Lunges
Rest 1:00 between rounds.
This workout challenges shoulder stamina, leg endurance and cardiovascular capacity.

Friday – Aerobic Engine Development
Friday’s training focuses on sustainable aerobic conditioning, helping athletes improve recovery and endurance.
Conditioning – “Long Haul”
Every 6:00 x 5 sets
400m Run
100ft Farmers Carry
300m Row
50 Double Unders
This workout targets longer effort pacing, grip strength and consistent breathing mechanics.
Athletes learn to maintain output without redlining early.

Saturday – Partner Workout
Saturday is our community partner workout, one of the most popular sessions at CrossFit Coorparoo.
Training with a partner increases accountability, motivation and enjoyment.
Partner Workout – “Partner Morrison”
For Time
30 minute time cap
50 – 40 – 30 – 20 – 10
Wall Balls
Box Jumps
American Kettlebell Swings
Partners share the workload and strategise to complete the chipper as efficiently as possible.

Sunday – Upper Body Strength & Bodybuilding
Sunday focuses on vertical pressing and pulling strength, finishing the week with controlled strength work.
Strength EMOM – 12 Minutes
Weighted Strict Pull-Ups
3 – 3 – 2 – 2 – 1 – 1
Paired with
Strict Press
Unbroken at 55%
This combination builds strong shoulders, upper back and pressing stability.

Train With Us at CrossFit Coorparoo
At CrossFit Coorparoo, our programming is designed to suit athletes of all levels — from beginners to experienced CrossFit competitors.
Every workout can be scaled to match your ability while still delivering the intended stimulus.
If you’re looking for a supportive CrossFit gym in Brisbane with structured programming and an incredible community, come and try a class.
Book a free intro session today and experience the CrossFit Coorparoo difference.

Including Andrew member of the month

Day	Focus	Strength / Skill	Conditioning
Mon	Gymnastics Skill + Aerobic Chipper	Ring Muscle-Up Skill Progression (10:00)	“Fading Light” — For Time, 20:00 Cap (Run / Box Step-Overs / Ring Muscle-Ups)
Tue	Power + Barbell Conditioning	Power Clean 5RM (12:00 build)	“Dead Weight” — Every 3:00 x 5 Sets (Deadlifts / Wall Balls / Double Unders)
Wed	Pressing Strength + Aerobic AMRAP	Push Press 5RM (12:00 build)	“Static Noise” — 12:00 AMRAP (Echo Bike / DB Hang Clean and Jerk / Toes to Bar / Wall Walks)
Thu	Pure Aerobic Conditioning	—	“Ground & Pound” — For Time, 5 Sets (OH plate carry / Burpee Box Jumps / farmers carry), Rest 1:00
Fri	Horizontal Strength EMOM	—	“Iron Minute” — 16:00 EMOM (Bench Press / Renegade Rows / GHD Sit-Ups) CrossFit open 26.2 from 4pm
Sat	Member of the month	—	FOR TIME  Buy in 2min Max effort strict pull ups Then 3 rounds 600m run 30 Push up 40 Kettlebell swing 24/15 Buy out *100 Wall ball *total number of ME pull up subtracted from 100 Wall ball  Example perform 25 strict pull up = 75 Wall balls to complete
Sun	Grip + Pulling AMRAP	—	“Dark Horse” — 16:00 AMRAP (Devils Press / Strict Pull-Ups / Echo Bike)

Reminder the 2026 CrossFit open kicks off this week. We will be doing the open WODs each Friday from 4pm onwards

Day	Focus	Strength / Skill	Conditioning
Mon	Strength + Glycolytic Barbell	Back Squat 5RM (12:00 build)	Shot in the Dark – 9:00 AMRAP (DL / burpees / FS)
Tue	Power + Threshold Test	Power Snatch 5RM (12:00 build)	Flat White – Row Ladder + DU + Alt DB Hang Snatch
Wed	Skill Density + Repeatable Output	Rope Climb + Bar MU Progressions	Pour Over – 20:00 EMOM (Shuttle/RC – WB/MU – Max Bike – Rest)
Thu	Barbell Cycling + Strict Ladder	10:00 EMOM – 3 PC + Push Jerk (60–75%)	Cortado – 8:00 EMOM Ladder (Strict HSPU + Box Jumps)
Fri	Aerobic Repeatability / Engine	Stability Activation + Run Mechanics	Americano – 5 Sets (Run/Row/Sit-Ups/OH Lunge)26.1 from 4pm
Sat	Team Conditioning OR Open Event	—	Triple Espresso – 20:00 Team Waterfall

Day	Strength / Skill	Conditioning
Mon	Back Squat5 @ 60%5 @ 70%3 @ 75%3 @ 80%Max reps @ 85%	“Toxic Love” – 10:00 AMRAP3-6-9… Goblet Squats6 Shuttle Runs12 Toes-to-Bar
Tue	—	“Falling Hard” – For Time50/40 Cal Echo Bike50 American KB Swings50/40 Ring Dips50/40 Cal Row50 Burpees to Target
Wed	“Ball and Chain” – Every 2:30 × 10Station 1: 50 DU + 5 DLStation 2: 5 Bench + 3/2 Rope Climbs *Lifts up to 75%
Thu	—	“Running From Commitment” – 2 RFT400m Run200ft Farmer Carry400m Run20 Box Jumps400m Run40 Abmat Sit-Ups
Fri	Power Clean2.2.2 @ 70–85%	“Full Send Valentine” – 7:00 AMRAP7 Power Cleans7 Thrusters7 Lateral Burpees
Sat	—	“Cupid’s Arrow” – 30:00 AMRAP (Partner)30/22 Cal Echo30 Alt DB Hang Snatch30m DB Suitcase Lunge30 Pull-Ups
Sun	Handstand Walk Progressions	“Still Showing Up” – For Time10-20-30-40-50Foot HSWDouble Unders*12 Dual KB Deadlifts

Day	Focus of the Day	Strength / Skill	Conditioning
Mon	Snatch positions + overhead stability; gymnastics skill under repeatable fatigue	Power Snatch + OHS (3+1)Every 1:30 × 6 (build from ~70% to heavy for the day)	“The One” – 10:00 EMOMM1: 10 OHS @ 135/95M2: 4–6 Bar Muscle-Ups
Tue	Engine pacing + smooth transitions; rope rhythm under pressure	Stability StrengthEvery 3:00 × 48/8 DB SL RDL8/8 Split-Stance Rotational Medball Throws	“Speed” – 15:00 AMRAP10 Burpees 200m run  50 Double Unders
Wed	Push press exposure + short Open ladder (efficiency + composure)	Push PressEvery 2:30 × 45 @ 70%3 @ 75%3 @ 81%3+ @ 85%	“Open 13.4” – 7:00 AMRAP3-6-9-12… Clean & Jerk3-6-9-12… Toes-to-Bar
Thu	Squat wave loading + repeatable intervals with rising wall-walk demand	Back Squat (Wave)Every 3:00 × 57 @ 70%5 @ 75%3 @ 80%5 @ 75%7 @ 70%	“Street Kings” – Every 3:00 × 412 DB Box Step-Ups15/11 Machine3-4-5-6 Wall Walks
Fri	Open-style triplet; manage grip and posture as limiter shifts	—	“John Wick” – For Time (20:00 cap)25-20-15-10-5 Deadlifts @ 185/12515 Pull-Ups each round5-10-15-20-25 Wall Balls
Sat	Partner engine + synchro standards + midline coordination	—	“Point Break” – 20:00 AMRAP (Partners)25 cal machine (together )20 Alt Medball Throw Sit-Ups20 Box Jumps (combined)Synchro Push-Ups (team standard)
Sun	Interval repeatability; hinge/lunge + burpee/rope rhythm under fatigue	—	“The Continental” – Every 2:30 × 8 (Alt Stations)S1: 5 Devil’s Press + 50 ft DB Farmer LungesS2: 15 Burpees + 50 Double Unders

MONDAY AUS DAY 7:30am class Only + 24/7 Open gym

Day	Focus of the Day	Strength / Skill	Conditioning	Optional Accessories
Mon	Odd-object cycling mechanics + run/burpee composure	DB/KB Hang Clean & JerkEvery :90 × 66 reps (choice DB/KB, moderate-heavy, smooth)	“Raptor Run” – For Time400m Run 15 Burpee Box Jumps (facing) 400m Run 30 Burpee to Target (out of reach) 400m Run 15 Burpee Box Jumps (facing)	4 Sets10–12 Ring Face Pulls 10–12 Ring Fall Outs 50ft Sled Push (load)
Tue	Clean technique under light fatigue + squat volume transfer	“Primer Directive” – 10:00 EMOMMin 1: 2 Power Clean + 1 Squat Clean (75–85% limiter) Min 2: Pull-Ups (15 / scaled per level)Back Squat Every 2:00 × 5 5 @ 70% (×3) 5 @ 75% (×2)	—	3 Sets 18 GHD Hip Extensions 16 KB Gorilla Rows 12 DB Hammer Curls
Wed	Aerobic repeatability with rotating interference (machines + gymnastics + midline)	—	Every 3:00 x 10 Sets, Alt Stations (2 @ Each)200m run [X] [X] =Set 1: 15/12  Assault Bike calSet 2: 6 Wall WalksSet 3: 15/12 Calorie RowSet 4: 24 GHD Sit-UpsSet 5: Rest *Note: You still must complete the RUN during this station	3 Sets20 Weighted Russian Twists:40 Nose-to-Wall Handstand Hold
Thu	Unilateral leg strength + rising-pressure engine test (row + wall balls)	Front Rack Reverse LungeEvery 3:00 × 3 8/leg @ ~45–50% Front Squat (same load)	“Mercy” – Every 2:00 Until Failure (or 8 sets cap)Row calories climb 12/9 → 13/10 → 14/11 → 15/12 → 16/13 → 18/14 → 20/15+ 20 Wall Balls each set	3 Sets 100ft Reverse Sled Drag :20/:20 Hip Flexor Plank
Fri	Bench strength exposure + interval density (grip + trunk interference)	Bench PressEvery 3:00 × 4 5 @ 65% 5 @ 70% 3 @ 75% Max reps @ 80% (RPE 9)	“Double Agent” – 4 Sets For Time16-14-12-10 Toes-to-Bar 24 Crossovers (or 48 DU) 16-14-12-10 Alt DB Snatch Rest 1:00 between sets	3 Sets :20 GHD Extended Supine Plank :15/:15 Single Arm Ring Plank
Sat	Team engine + communication; rotating bike ladder with synchro work	—	THE RHI CHIPPER28min AMRAP50 Double under30 Wall ball 9/615 lateral bar burpeeBarbell complex (T&G) 60/405 deadlift3 power clean1 Shoulder to overhead*At 0min, 6min, 12min, 18min, 24min perform 5 devils press 22.5/15	3 Sets 8/8 DB Bulgarian Split Squat 15 Wall Tib Raises :30 Foot-Elevated Glute Bridge Hold
Sun	Progressive overhead stamina + penalty-run discipline	—	“Love and Thunder” – For Time400m Run + 30 Strict Press (95/65) 400m Run + 30 Push Press (115/75) 400m Run + 30 Push Jerk (135/95)Each break on bar = 200m penalty run	Every 3:00 × 4 50/50ft 1-Arm OH Carry 10/10 Half-Kneeling Pallof Press w/ Rotation :40 Weighted Forearm Plank

Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC community also. A lot of the CFC community shared and followed our journey with Bodhi over the years and the WOD will have a strong meaning for those who knew him.

Day	Focus of the Day	Strength / Skill	Conditioning
Mon	Posterior-chain strength + cyclical engine balance	Deadlift + KB SwingEvery :90 × 6 Sets4 Deadlifts @ 70%10 Russian KB Swings (70/53)	“Balanced Budget” – Every 2:00 × 8Station 1: 20/16 Cal machineStation 2: 8 x 15m Shuttle run
Tue	Gymnastics skill exposure + cyclical stamina	Skill EMOM – 8:00Min 1: Pistol ProgressionsMin 2: Ring Muscle-Up Progressions	“PRVN Skill” – 14:00 AMRAP60 DU30 DB Step-Overs60 DU20 HSPU60 DU10 Ring MU
Wed	Squat strength exposure + barbell stamina	Back Squat5 @ 65%5 @ 70%3 @ 75%Max @ 80% (RPE 9)	“The Swanson Protocol” – Every 3:00 × 43 Power Clean + 5 Push Press20 Unbroken Wall Balls
Thu	Aerobic repeatability + trunk fatigue	—	“Lil’ Sebastian Forever” – 6 Sets3:45 AMRAP:30 GHD Sit-Ups200m Run200ft Farmers CarryMax Wall WalksRest 1:30
Fri	Snatch mechanics + high-skill conditioning	10:00 EMOMMin 1: Snatch ComplexMin 2: C2B Progressions	“The Pit” – For Time10 Rounds5 C2B Pull-Ups1–10 Squat Snatch5 Bar-Facing Burpees
Sat	In Memory of Bodhi J Hole on his 6th Birthday	—	Bodhi Brave Bday WOD 24/1/2020  For time Buy in 20 power cleanThen 20 rounds6 Overhead Squats (age he will be on his bday)  24 Double under (day of month born)1 rope climb (month born)Then Buy out 20 shoulder to overhead *20 bar muscle up (@20min mark) Weight of barbell  55kg / select loadMonths of age at time of passing away
Sun	Structural balance + tempo control	“Park Maintenance” – Every 1:30 × 10 (Alt)8 Sumo DL6/6 SL Hip Thrust—8/6 Ring Push-Ups:30 HS Hold	—

Day	Focus	Strength / Skill	Conditioning
Mon	Snatch exposure + transitions under fatigue	Power Snatch (cluster singles @ 70%+)	PRVN Cyclical – 12:00 AMRAP (WW / TTB / DB snatch)
Tue	Unilateral strength + squat transfer + support	Back Rack Reverse Lunges	Force Transfer (squat/jump + DB bench/support)Back Squats 70-85%
Wed	Aerobic + gymnastics stamina (two-interval test)	Kipping Pull-Up / Butterfly Skills and Progressions	Split Decision – Run + pull-ups / Bike + burpees
Thu	Aerobic fatigue into heavy barbell exposure	Specific Barbell Prep and Coaching Points	Under Pressure – Row + power clean singles (60–90–50%)
Fri	Pressing strength + shoulder stamina density	Push Press (70–85%)	Vertical Integration – 12:00 density (HSPU/OH lunge/sit-up)
Sat	Team aerobic conditioning + grip/legs stamina	—	Team of 3 grinder (carry / wall balls / BBJO)
Sun	Bench strength + upper-body balance/pump	Bench Press (70–85%) + pulling/arm big set	—

HAPPY NEW YEAR CFC.

REGULAR FULL CLASS TIMETABLE KICKS OFF FROM MONDAY 5am

Looking forward to an amazing 2026 with the CFC Community

A new year is a great opportunity to look back on last year asses what worked and what needs improvement and where your heading for the year ahead. First upcoming focus is the 2026 CrossFit Open in Late Feb

Day	Focus of the Day	Strength / Skill	Conditioning
Mon	Rebuild squat volume; positional Oly strength under fatigue	Back Squat 10 @ 65% 8 @ 70% 6 @ 75% 6 @ 75%	3 Sets For Time 7 OHS + 7 BFB 5 Power Snatch + 5 BFB 3 Squat Snatch + 3 BFB Rest 1:00 between sets
Tue	Aerobic repeatability + unilateral loading; high-skill gymnastics	Ring Muscle-Up Skill and Technique	Every 8:00 × 4 600m Run 50 ft Single KB FR Lunges 30/22 Cal machine 7/5 Ring Muscle-UpsStrict Strength Option: 10/8 Strict PU + 10/8 Strict Dips
Wed	Barbell power exposure + midline density under interference	Power Clean Every 2:00 × 5 Sets 1.1.1.1 @ 65–80% (cluster)	12:00 EMOM Min 1: 10 Deadlifts @ 60% Min 2: 50 DU Min 3: Max TTB Min 4: Rest
Thu	Upper-body volume push; escalating skill fatigue management	Push Press 10 @ 65% 8 @ 70% 6 @ 75% 6 @ 75%	10:00 AMRAP 1–2–3–4–5… Wall Walk Complex 10 DB Bench Press 5 Shuttle Runs
Fri	Mixed-modality baseline test; cyclical power + gymnastics	Chest to Bar Pull-Up Progressions	“PRVN Affiliate Baseline” 20:00 EMOM Min 1: Row Cals Min 2: BFB Overs Min 3: Chest-to-Bar Pull-Ups Min 4: Wall Balls
Sat	Partner pacing, synchro stamina, midline endurance	—	21:00 AMRAP (Partners) 50 Synchro American KB Swings 50 Synchro Weighted Sit-Ups 50 sec Synchro HS Hold 200m Run w/ Medball
Sun	Upper-body strength progression + structural balance EMOM	Bench Press + Chest Pass 10 @ 65% 8 @ 70% 6 @ 75% 6 @ 75% + 5 Supine Medball Chest Passes each set	15:00 EMOM Min 1: :30 Renegade Rows w/ Push-Up Min 2: 10–12 Ring Ham Curls Min 3: 10 DB Curls + 10 DB Kickbacks Min 4: :15/:15 Side Star Plank Min 5: :15/:15 Copenhagen Plank

Day	Focus of Day	Strength / Skill	Conditioning
Monday	Reintroducing Squat Volume + Short Interval Conditioning	Back SquatEvery 2:30 × 4 Sets: 8 Reps @ 65%	“The Reset Button”Every 2:15 × 7 Sets: 12 WB / 10 Pull-Ups / 8 Alt DB SnatchScore: Avg Time/Set
Tuesday	Overhead Strength + Midline/Pulling Chipper	Push PressEvery 2:00 x 4 Sets 5 reps @ 65–80% progressive loading	“Fresh Start”400m – 30/25 Push-Ups – 15 Clean & Push Jerk –  400m Run – 15 Clean & Push Jerk – 30/25 Push-Ups – 400m Run
Wednesday	Longer Mixed-Modal Conditioning + Core Rotation	—	“The Countdown”20:00 AMRAP – T2B / DU / DB Step-Overs / DU / Row
Thursday	Hinge Pattern Reinforcement + Sprint Intervals	DeadliftEvery 2:00 × 5 Sets 8 Reps @ 65%	“Clean Slate”Every 5:00 × 3 Sets – 9 KB Swing + 11 LF Burpee + 13/10 Cal Bike Sprint
Friday	Hang Clean Strength + RMU Exposure	Hang Squat CleanEvery 2:00 × 5 Sets 3 Reps @ 60% → build heavy	“Champagne Problems” EMOM 10:00Min 1: 5 Front Squats (from floor @ 70–75%)Min 2: Ring Muscle-Ups (level-based reps or strict pull-up + dip density)
Saturday	Full-Body Partner Grinder + Isometric Holds	—	“Resolution Road” For Time1.6km run 75 Abmat Sit-Ups50 Power Snatch25 Box Jump Overs Barbell: 75/55lb, 34/25kgBox Height: 24/20in Score = Time
Sunday	Push/Pull Strength Superset + Upper Body Accessory	Bench Press + Gorilla Row SupersetEvery 1:30 × 10 Alt Stations	—

Day	Focus	Strength / Skill	Conditioning
Mon	Upper-body strict strength & strict HSPU stamina	Strict Press + Push Press Complex15:00 running clock• 0:00–8:00 – Build to heavy 3 Strict Press + 5 Push Press• Then 2 × (3+5) @ 90% of today’s complex (rest 2:00 between sets)Level 1: Every 2:30 × 6 – 5 Strict Press @ ~7 RPE	“Prancer” 10:00 AMRAP16 Renegade Rows (50/35)4.5 Shuttle Runs (25 ft down/back)8 Strict HSPU4.5 Shuttle RunsStimulus: Aerobic pacing with upper push/pull staminaGoal: 3+ rounds, RPE: 7/10Multiple levels provided for HSPU / DB loading
Tue	Bar Muscle-Up / Pulling density + high-volume chipper	Strength Every 2 min / 10min 5 strict pull up 8 Ring row	#TEAMPRVNTUESDAY “Rudolph” – 16:00 AMRAP40 Front Squats (95/65)30 Burpee Box Jump Overs (24/20, facing)20 Bar Muscle-UpsScore: Total repsGoal: 170–240 repsStimulus: High-volume chipper, pulling stamina, leg enduranceRPE: 9/10(Full scaling tracks for L2, L1, Masters, Competitor, Travel)
Wed		Death by Strict HSPU  Starting at 3 reps add 1 rep every minute until failure	“CFC Programmed” For Reps:18min AMRAP 200m run Overhead plate carry 20/1510 Power clean 60/4030 sit up  Barbell: 60/40
Thu	Classic bodyweight conditioning (Christmas Day)	—	“Comet” For Time12 Rounds:5 Strict Pull-Ups10 Push-Ups15 Air Squats30 Double-UndersGoal: 18–26 minutesStimulus: Classic strict pulling/pushing stamina + aerobic rope cyclingRPE: 8/10
Fri	Barbell cycling + TTB intervals		“Blitzen” For Time (4 Sets)Each Set:15 Power Cleans (115/75)200 m Run20 Toes-to-Bar200 m RunRest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3Score: Total time (incl. rest)Goal: 2:45–4:00 per set; 14:00–20:00 working timeStimulus: Barbell cycling + gymnastics repeatability + aerobic pacingRPE: 9/10
Sat	Partner mixed-modal grind with rope climbs + synchro work	Rope Climb Skill (pre-workout) – lock & stand, climb mechanics, descents	“Sleigh Ride” Partner 25:00 AMRAPP1: 15/12 Cal Row (each)P2: 2 Rope Climbs (each)Then together:12 Synchro Box Jumps (30/24)16 Synchro Push Press (95/65)Repeat for 25:00Score: Total repsGoal: 3.5–5+ full roundsStimulus: Long partner conditioning; rope climbs, synchro jumps/pressingRPE: 8/10
Sun	Strength/conditioning EMOM with bench + core + grip	— (strength and conditioning integrated)	“Donner” 20:00 EMOMMin 1 – 15 GHD Sit-UpsMin 2 – 15 Bench Press (135/95 Rx)Min 3 – 50 Double-UndersMin 4 – Max Distance Farmers Carry (70/53)Min 5 – RestScore: Total distance on carryGoal: ≥200 ft / 60 m each farmers segmentStimulus: Midline stamina, pressing volume, grip enduranceRPE: 7/10

Day	Focus	Strength / Skill	Conditioning / Tests
Mon	Triple Benchmark Test	Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination)	Test 2 – Strict Pull-Up Capacity15:00–18:00 – Max Unbroken Strict Pull-Ups (or best-scaled strict option)Test 3 – BBJO Capacity21:00–28:00 – 50 Burpee Box Jump Overs (24/20 in), 7:00 CapStimulus: Maximal power, strict strength, and high-output conditioningRPE: 10/10
Tue	Front Squat Strength + Mix Modal Aerobic Stamina Test	Front Squat0:00–12:00 – Establish 5RM Front Squat(New athletes: Every 3:00 × 4, 8 @ 6–7 RPE)	“Engine Room” – 3 Rounds For Time20/14 Cal Echo Bike → 60 ft Dual DB Walking Lunge (35/25) → 400 m Run → 25 Wall Balls (20/14) Goal: 15–18 min (Cap 18)Stimulus: Aerobic conditioning + leg staminaRPE: 8/10
Wed	Open Benchmark Re-Test	—	OPEN 25.3 – Re-TestFor Time (Cap 20:00):5 Wall Walks → 50 Cal Row → 5 Wall Walks → 25 Deadlifts → 5 Wall Walks → 25 Cleans → 5 Wall Walks → 25 Snatches → 5 Wall Walks → 50 Cal Row Loads:Men: DL 225, CL 135, SN 95Women: DL 155, CL 85, SN 65Stimulus: Mixed-modal stamina, shoulder endurance, posterior chain fatigueRPE: 9/10
Thu	Bench Strength + Gymnastics Test	Bench PressTake 12:00 to Establish 5RM Bench Press(New athletes: Every 3:00 × 4, 8 @ 6–7 RPE)	“Hanging On” – For Time100 Toes-to-Bar (Cap 10:00)Stimulus: Grip + midline stamina testRPE: 8.5/10
Fri	Jerk 1RM + Interference Test	Split JerkEvery 1:30 × 10 Sets – Build to 1RM for the Day(New: EMOM 1:30 – Push Jerk + Pause Split Jerk)	“Higher Ground” – 10:00 AMRAP5 Shoulder to Overhead (155/105) + 10 American KB Swings (53/35) + 25 Double-Unders (adding 5 DU each round: 25–30–35…) Stimulus: Shoulder interference + pacing under fatigue
Sat	Holiday Benchmark – Long Grinder	—	“12 Days of Fitness”1) 200m run 2) Burpees3) Front Squat 60/04) Pull-Ups5) Toes to Bar6) Dumbbell Suitcase Reverse Lunge (Each Side)7) Hang Power Clean 60/408) Alternating Dumbbell Snatch9) Push up10) Deadlift 60/4011) Shoulder to Overhead 60/4012) Cal Machine  Dumbbell: 50/35lb, 22.5/15kg
Sun	Strength EMOM – Load Exposure	“Load Management” – 24:00 EMOMMin 1: 1 Power CleanMin 2: 5 DeadliftsMin 3: 10 DB Bench PressMin 4: RestBarbell: Start ~80% 1RM Power Clean and build by feelStimulus: Heavy barbell exposure + upper pressingRPE: 6–7/10