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CrossFit Programme October 20th – 26th

Posted 19th October 2025 by Anthony Waller

 

 

Fifth Cycle 2025

 

Week 4

 

Strength does not come from physical capacity. It comes from an indomitable will.

If you give up at the first sign of struggle, you’re really not ready to be successful.

Just believe in yourself. Even if you don’t, pretend that you do, and at some point, you will.

 

See you at work.

 

Monday – Bench Press + Cleans

Tuesday – Deadlift + Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – OH Press + Pull

Saturday – Front Squat + Back Squat

Sunday – Sunday Service 

 

Monday 

 

A1. Bench press – 5/3/1

A2. Tactical Squat w/ Dual Heavy DB x 6-8 e.s

A3. Dual DB/BB Cuban Rotation x 10-12

 

B. Clean – Power Clean + Squat Clean ( 2 + 2 )

 

Today’s Workout: 

 

Double Unders x 50 

Deadlift x 15 @ 70/50kg 

V-Ups x 15 

 

Tuesday 

 

A1. Deadlift – 5/3/1

A2. Low Incline Bench Alt DB Press Cycle ( R + L + T ) x 5 + 5 Regular

A3. Pull Up x 3-6 w/ Tempo 21×2

 

B. Snatch – Power Snatch + Squat Snatch ( 2 + 2 )

 

Today’s Workout: 

 

Front Squat x 5 

Burpee x 7 

Cals x 9/11

 

Wednesday – Conditioning 

 

WOD 1 

 

Bench Press x 12-14-16-18-20 @ 70/45kg 

AKBS x 12-14-16-18-20 @ 24/16kg 

Cals x 12-14-16-18-20 

 

WOD 2 

 

HSPU x 10 

D-Ball o/ Shoulder x 6 

 

WOD 3 

 

Cals x 10/12 

Pull Ups x 8 

KB Goblet Squats x 15 @ 24/16kg 

 

Thursday 

 

Friday 

 

A1. OH Press – 5/3/1

A2. Single Arm DB Row x 4 + 6 e.s ( Heavy – Moderate ) *Drop Set Style*

A3. Supinated Chin Up ISO Hold x 10-30 sec

 

B1. Dips x (1 + 1/4) x 6-10

B2. Lying Dual DB Tricep Extension x 10

B3. Alt DB Hammer Curl x 12 Total

B4. Landmine Rotation & Press x 5 e.s

B5. Chest Supported DB Lateral Raises x 10

 

Today’s Workout: 

 

P1. 

 

Cals x 9/13 

Dual KB Swings x 12 @ 24/16kg 

 

P2. 

 

Dual DB STOH x 12 @ 17.5/12.5kg 

Dual DB Hang Squat Cleans x 6 

Dual DB Devils Press x 3 

 

P3. 

 

Zercher Hold x Until Switch 

 

Saturday 

 

A1. Front Squat + Back Squat – 5/3/1 *(% Based Off Front.SQ)*

A2. Half Kneeling Banded Chop x 10 e.s

A3. Weighted Side Plank x 20-30 sec e.s

 

B1. S.A Split Squat Ipsilateral Side Bend w/ KB x 10-15 e.s

B2. Bulgarian Split Squat x 6-10 e.s

B3. Split Leg RDL w/ BB x 6-8 e.s *Using Rack*

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

El jefe ~ TBC