| SKILL / STRENGTH |
| Posterior chain / strength work ( 24 mins ) |
| 2 sets of 7 deficit RDL @ moderate load |
| 2 sets of 5 sumo DL |
| 2 sets of 3 regular DL |
| Building to a heavy |
| Between sets |
| 6 tempo DBL KB front squats |
| ( 03 sec tempo on descent ) |
| + |
| 6 DBL KB strict press |
| ( standing or seated ) |
| WOD |
| Modified Chief |
| 5 x 3 min AMRAPs |
| 4 SGL arm DB snatches |
| 6 pullups |
| 8 air squats |
| 12 DU / bar hops |
| Rest 1 min between round then you start off where you have finished |
| RX 22.5 / 15 INT 20/10 BEG 10/5 |
| SKILL / STRENGTH |
| Skill work ( 20 mins ) |
| Work through 4 – 5 sets with 60 sec rest |
| RX |
| 4 beat swings + 2 BMU + 2 tension swings + |
| 1 BMU |
| OR |
| 4 sets of ME MU |
| INT |
| 4 beat swings + 6 Pullups + 2 beat swings + |
| 3 Pullups |
| BEG |
| Work on pullup technique |
| ** Stay on the bar throughout the entire set |
| WOD |
| For time ( 18 min cap ) |
| Interval AMRAP |
| 10 hang power snatches |
| 10 front squats |
| 10 burpee box jump overs |
| 90 sec rest after each round |
| RX 40/30 24/20 |
| INT 35/25 24/20 |
| BEG 30/20 20/16 |
| SKILL / STRENGTH |
| Lifting work ( 20 mins ) |
| 15 min clock |
| 1 min on / 1 min rest |
| min 1 – ME snatches @ 50/35 |
| Rest 1 min |
| min 2 – ME snatches @ 60/40 |
| Rest 1 min |
| min 3 – ME snatches @ 70/45 |
| Rest 1 min |
| etc for 15 mins, building each set if poss |
| Record snatch weight |
| WOD |
| For time ( 15 min cap ) |
| 400m run |
| 20 thrusters |
| 10 strict HSPU / kipping HSPU / box pike / HRPU |
| 400m run |
| 15 thrusters |
| 15 strict HSPU / kipping HSPU / box pike / HRPU |
| 400m run |
| 10 Thrusters |
| 20 strict HSPU / kipping HSPU / box pike / HRPU |
| RX 40/30 50/35 60/40 |
| INT 30/20 35/25 40/30 |
| BEG 30/20 |
| ** Building weight on the thruster every round |
| SKILL / STRENGTH |
| Strict Gymnastics ( 20 mins ) |
| 3 – 4 sets |
| ME strict weighted pullups ( DB btwn legs ) |
| – OR ME strict banded pullups |
| 10 – 15 sec ring support hold into |
| ME ring dips – ( RX weighted ring dips ) |
| 7 – 9 wall facing HSPU OR box pikes |
| WOD |
| For time ( 18 min cap ) |
| 15 – 10 – 5 |
| Power cleans |
| Pullups / ring rows |
| 16 wallballs after each round |
| straight into |
| 9 – 6 – 3 |
| Squat cleans |
| BMU / burpee pullups / burpee rig taps |
| 12 wall balls after each round |
| RX 70/50 INT 60/40 BEG 40/25 |
| SKILL / STRENGTH |
| Unilateral strength work ( 22 mins ) |
| 3 – 4 rounds |
| 10 SGL arm OH or front rack lunges – each side |
| 10 DB renegade rows |
| 10 weighted side rotations – each side |
| 30 sec SGL leg glute bridge hold – each side |
| Rest as needed |
| WOD |
| For time ( 12 min cap ) |
| ascending ladder – 1,2,3 etc |
| DBL DB devils press |
| DBL DB thruster |
| DBL DB box step overs |
| RX 22.5 / 15 |
| INT 20/10 |
| SKILL / STRENGTH |
| Skill ( 20 mins ) |
| 3 rounds |
| ME strict C2B / ring pullups / rig pullups |
| ME HSPU / box pike |
| 2 rope climbs / progressions |
| THEN |
| 3 rounds |
| ME strict TTB / SLR / HKR |
| 10 pistols / progressions |
| 1 min weighted plank |
| WOD |
| FIGHT sorta GONE BAD ( 17 min cap ) |
| 3 rounds |
| Min 1 – ME wall balls |
| Min 2 – ME Sumo DL HP or KB sumo DLHP |
| Min 3 – ME box jump overs |
| Min 4 – DBL DB burpees or BB push press |
| Min 5 – ME row |
| Min 6 – rest |
| RX 9/6 35/25 22.5/15 |
| INT & BEG scaled as required |
| WOD |
| 37 min running clock |
| 0 – 12 mins |
| As many rounds as possible |
| 3 strict press + 4 push press |
| 8 heavy BB or DB bent over rows |
| 16 DBL DB death march |
| Rest as needed between rounds |
| ** try to increase weight on BB ** |
| 12 – 15 mins – rest |
| 15 – 30 mins |
| 25 – 20 – 15 – 10 – 5 |
| Deadlifts |
| Pullups OR pressups |
| 60 DU / 120 singles after each round |
| At 30 mins |
| 7 min AMRAP |
| 12 thrusters |
| 200m run / row |
| RX 60/40 40/30 |
| INT 50/35 35/25 |
| BEG 40/30 20/15 |
| SKILL / STRENGTH |
| Lifting Work ( 20 mins ) |
| 20 min running clock |
| 0 – 12 mins |
| 6 x 2 min rounds – build to a heavy |
| 1 hang clean |
| + |
| 1 front squat |
| + |
| 1 jerk |
| + |
| 1 squat clean |
| + |
| 2 front sqauts |
| + |
| 2 jerks |
| 12 – 20 mins |
| Building to a heavy |
| 1 rep max cluster ( squat clean thruster ) |
| WOD |
| For time ( 15 min cap ) |
| 1km run |
| 10 – 8 – 6 |
| Power snatches |
| Back rack or OH lunges |
| Remainder of time |
| ME clusters |
| RX 60 / 40 |
| INT 50/30 |
| BEG 30/20 |
| SKILL / STRENGTH |
| Skill Work ( 20 mins ) |
| RX |
| 15 min EMOM |
| Min 1 – 10 – 15 C2B / pullups OR 7 BMU |
| Min 2 – 10 – 15 HSPU |
| Min 3 – 8 – 12 ring dips |
| BEG / INT |
| HSPU & pullup work |
| WOD |
| For time ( 18 min cap ) |
| 15 – 12 – 9 |
| ALT DB snatch |
| Burpees |
| 1 min rest |
| 15 – 12 – 9 |
| SGL arm DB STOH |
| Press ups |
| 1 min rest |
| 15 – 12 – 9 |
| SGL arm DB squat clean thruster |
| SGL arm devils press |
| RX 22.5 / 15 |
| INT 20 / 10 |
| BEG 10 / 5 |
| SKILL / STRENGTH |
| Leg Endurance ( 25 mins ) |
| 0 – 10 mins |
| 5 x 2 min rounds – building |
| 5 tempo back squats – 4 sec tempo |
| At 10 mins |
| 40 back squats for time |
| At 70% of the above weight |
| ** each drop of bar = 7 pullups ** |
| WOD |
| 16 min AMRAP |
| 400m run |
| 10 power cleans |
| 400m run |
| 15 TTB / SLR / HKR |
| 400m run |
| 20 STOH |
| RX 60/40 TTB |
| INT 50/35 SLR |
| BEG 40/25 HKR |