| WOD |
| 1) 10 min EMOM |
| Building to a heavy set |
| First 3 mins – 7 Push jerks |
| Next 3 mins – 5 Push jerks |
| Last 4 mins – 3 Push jerks |
| 2) For time ( 25 min cap ) |
| 21 – 15 – 9 |
| Squat cleans |
| HSPU / Box Pike /HRPU |
| Then a 400m run after 21, 800 after 15 |
| 1km after 9 |
| 60 DU / 120 Singles |
| 70 Wallballs |
| Also weight of squat cleans goes up each round |
| RX 60/40 80/50 100/60 |
| INT 50/30 60/35 70/40 |
| BEG – Pick a weight and stay consistent |
| SKILL / STRENGTH |
| Skill / Grip Strength Work ( 15 mins ) |
| Continuously moving |
| 35 Kipping ( no butterfly ) C2B / Pullups |
| ^^ Any break is 5 Devils press RX 22.5/15 |
| 25 Strict Pullups |
| ^^ Any break is 100m Farmers carry RX 32/24 |
| 10 BMU or RMU |
| ^^ Any break is 10 Renegades RX 22.5/15 |
| Scaled – work thru |
| 30 Ring rows |
| 20 Banded Strict pullups |
| 10 Ring rows with feet on box |
| ** Same penalties as above |
| OR |
| Tech work for beginners |
| WOD |
| 14 min AMRAP |
| 18 – 15 – 12 – 9 – 6 – 3 |
| TTB / SLR / HKR |
| SUMO DLHP |
| Box jump overs |
| If they complete this in the time remainder is |
| Burpee MU or Burpee Pullups |
| RX 40/30 INT 35/25 BEG 20/15 |
| SKILL / STRENGTH |
| Strength Work ( 25 – 30 mins ) |
| Working continuously |
| 8 Deficit Deadlifts |
| 10 Half kneeling arnie press – each side |
| 10 DBL KB bentover rows |
| ^^ All reps have a 3 sec tempo on eccentric |
| 2 Rope climbs |
| 80m Heavy deadball front hold carry |
| ** Pick your own weight |
| WOD |
| Sprint workout ( 15 mins ) |
| 0 – 5 mins |
| 1 Round |
| 25 Wallballs |
| 25 Pullups |
| 25 Thrusters |
| 5 – 10 mins |
| 1 Round |
| 25 Thrusters |
| 25 Pullups |
| 25 Wallballs |
| 10 – 15 mins |
| Choose one of the following to complete |
| 35 Thrusters, 50 Wall balls OR 30 Pullups |
| RX 40/30 12/9 |
| INT 35/25 9/6 |
| BEG 30/20 6/3 |
| SKILL / STRENGTH |
| Snatch Positional Work ( 22 mins ) |
| 3 Sets – building |
| 1 High hang snatch |
| + |
| 1 Hang snatch – 3 sec pause at knee |
| + |
| 1 Low hang snatch – 3 sec pause @ shin |
| + |
| 1 Full snatch |
| 60 sec rest after each set |
| THEN |
| 4 Sets – building |
| 1 Hang snatch |
| + |
| 1 Snatch |
| 60 Secs rest each set |
| THEN |
| 5 min AMRAP – unbroken complex |
| 1 Hang snatch + 2 snatch + 3 OHS |
| ^^ @ 75% of heaviest above weight |
| WOD |
| For time ( 15 min cap ) |
| 5 Rounds for time |
| 21 DBL DB deadlifts |
| 15 Pressups |
| 9 DBL DB box step overs |
| 40 DU / 80 singles |
| RX 22.5 / 15 24/20 |
| INT 20 / 10 24/20 |
| BEG 10 / 5 20/16 |
| SKILL / STRENGTH |
| Squat Endurance ( 18 mins ) |
| 6 Rounds – 1 min work / 1 min rest |
| Rounds 1, 3, 5 – Back squats RX 100/70 |
| Rounds 2, 4, 6 – Front squats RX 70/50 |
| * Others scale weight as required – pick a |
| challenging weight – about 70% of 1RM |
| WOD |
| For time ( 15 min cap ) |
| 3 Rounds for time |
| 8 Hang power snatches |
| 8 Lateral bar burpees |
| 2 Rounds |
| 12 Hang power cleans |
| 12 Burpee box jump overs |
| 1 Round |
| 18 Back rack lunges |
| 400m Run |
| RX 60/40 24/20 |
| INT 50/35 24/20 |
| BEG 30/20 20/16 |
| WOD |
| 14 min AMRAP |
| 70 Wallballs |
| 60 DU / 120 singles |
| 50 KB Swings |
| 40 TTB / SLR / HKR |
| 20 HSPU / Box pike |
| ME Burpees in remainder of time |
| 3 min rest |
| 14 min AMRAP |
| Burpees – same amount as above |
| 20 HSPU / Box pike |
| 40 TTB / SLR / HKR |
| 50 KB swings |
| 60 DU / 120 Singles |
| 70 Wallballs |
| RX 24/16 INT 20/12 BEG 12/8 |
| SKILL / STRENGTH |
| Tempo front squat work ( 20 mins ) |
| In 8 mins, build to a heavy – not max – |
| 1 Rep Front squat |
| @ 8 minutes – 2 minutes to |
| Prep bar to 75% of above weight |
| @ 10 minutes |
| 5 x 2 min rounds |
| 5 Front squats – 3 sec pause in the hole |
| WOD |
| 18 min AMRAP |
| 400m Run |
| 1 round of Cindy |
| 400m run |
| 2 rounds of Cindy |
| 400m run |
| 3 rounds of Cindy |
| 400m run |
| 4 Rounds of Cindy |
| 400m run |
| 5 Rounds of Cindy |
| ** keep adding a round of Cindy after each run until 18 minutes is up |
| CINDY |
| 5 Pullups |
| 10 Pressups |
| 15 Air squats |
| SKILL / STRENGTH |
| Barbell work ( 20 mins ) |
| in 12 mins, build to a heavy |
| 1 Power clean |
| + |
| 1 Hang power clean |
| + |
| 1 Squat clean |
| + |
| 2 Split jerks |
| Then at 12 minutes |
| @ 70 – 80%, 5 sets of |
| 1 Power clean & Push jerk |
| 1 Squat clean & split jerk |
| ** These are not TnG – reset after first lift |
| 60 secs rest between sets |
| WOD |
| For time ( 17 min cap ) |
| 5 Rounds |
| Work 2.30 mins – rest 1 min |
| 10 Single DB box step overs |
| 12 Box jump overs |
| ME DBL DB Squat clean thrusters |
| RX 22.5/15 |
| INT 20/10 |
| BEG 10/5 |
| The goal is to get to 60 DB Clusters |
| SKILL / STRENGTH |
| Skill work ( 20 mins ) |
| RX – 7 x 2 min rounds |
| 2 Rope climbs + 10 – 15 TTB |
| + 30 DU OR 10 ring dips |
| SCALED |
| 5 Rounds |
| 2 Rope climbs or foot bite work |
| + 5 – 10 TTB |
| + 20 – 30 DU / 1 – 2 min DU practice |
| Work on progressions with beginners |
| WOD |
| For time ( 15 min cap ) |
| 25 STOH |
| 10 HSPU / Box pike |
| 20 Hang Power cleans |
| 10 HSPU / Box pike |
| 15 Power cleans |
| 10 HSPU / Box pike |
| 10 Hang squat cleans |
| 10 HSPU / Box pike |
| 5 Squat cleans |
| ** Weight on the bar goes up every new movement |
| RX 50/35 60/40 70/45 80/50 90/55 |
| INT & BEG find a suitable place to start and move up from there |
| SKILL / STRENGTH |
| Strength work ( 22 mins ) |
| 20 min of continuous work |
| DBL KB Front rack lunge |
| + DBL KB Front squat |
| 12 – 10 – 8 – 6 – 4 – 2 |
| 1 rep = 1 Lunge each leg + 1 front squat |
| so 12 Lunges will actually be 24 |
| In between rounds |
| ME Strict ring pullups / ring pullups |
| + |
| 1 min OR ME OH KB hold |
| ** If they cant do strict or even ring pullups |
| they can do banded pullups on the rig |
| WOD |
| For time ( 14 min cap ) |
| 5 Rounds |
| 8 C2B / Pullups / Jumping Pullups |
| 12 Thrusters |
| 40 DU / 80 Singles |
| RX 40/30 C2B DU |
| INT 35/25 Pullups DU |
| BEG 30/20 Jumping Pullups Singles |