| SKILL / STRENGTH |
| Bench Press E230MOM |
| 5 sets of 3 increasing each time |
| start @ 60% of 1RM |
| WOD |
| 3 rounds for time (12 min cap) |
| 33 wall balls |
| 11 TTB |
| THEN |
| 800m run |
| RX 12/9 INT 9/6 BEG 6/3 |
| WOD |
| In pairs – shared load |
| 1.2 km run |
| 200 KB Swings |
| 150 box jump overs |
| 100m handstand walk/ 200m bear crawl |
| 50 burpees over partner |
| 25 strict pullups |
| 1.2 km run |
| SKILL / STRENGTH |
| Back rack box squat E230MOM |
| 6 sets of 2 @ 75% |
| * pause for 2 seconds on the box |
| WOD |
| 9 min AMRAP |
| 66 Double unders |
| 12 HSPU |
| 9m DBL KB front rack lunge |
| RX 20/12 INT 16/8 BEG 12/6 |
| * scale DU to 2:1 single skips for BEG |
| * scale HSPU 1-2 mats for INT |
| – seated db press for BEG |
| * scale the DU to 46 or 26 for those starting out |
| SKILL / STRENGTH |
| 10 Min EMOM |
| 5-10 reps of TTB |
| * pick a number and be consistent |
| WOD |
| 15 min AMRAP |
| 11 Sumo deadlift high pull |
| 9 Overhead squats |
| 7 Bar facing burpees |
| RX 40/30 INT 35/25 BEG 20/15 |
| SKILL / STRENGTH |
| 20 mins to find |
| Clean and Jerk 1RM |
| WOD |
| For time (7-9min) |
| 25 Box jump overs |
| 50 Hang clean and jerks |
| 25 Box jump overs |
| RX / INT 24/20 20/15 |
| BEG 20/16 |
| * scale jump overs the step ups |
| SKILL / STRENGTH |
| Back squat E230MOM |
| 3 sets of 3 @ 85% |
| 2 sets of 8 @ 65% |
| WOD |
| 5 Rounds for time (7-10min) |
| 15 Wallballs |
| 5 Devils press |
| RX 12/9 20/15 |
| INT 9/6 15/10 |
| BEG 6/3 10/5 |
| SKILL / STRENGTH |
| 50 TTB For time |
| * scale to straight leg raises for beginners |
| WOD |
| 3 Rounds for time (24-30min) |
| 800m Run |
| 30 Burpees to target |
| 30 Plate box step ups |
| RX / INT 10/5 24/20 |
| BEG 5/5 20/16 |
| STRENGTH |
| Push Press/Pull Ups |
| E3MOM 5 Sets |
| 5 Push Press Building |
| Superset |
| 5 – 8 Strict Pull Ups |
| Rx = Weighted |
| Int = BW/Bands |
| Beg = Bands |
| WOD |
| “Warrior 64” |
| Rx |
| Cash In Pay The Bouncer 64 DU |
| 16 BW Back Squats |
| 16 BW Bench Press |
| 16 BW Power Cleans |
| 16 1 1/2 BW Deadlifts |
| Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo |
| Int |
| Cash In Pay The Bouncer 64 DU/128 Singles |
| 16 3/4 BW Back Squats |
| 16 3/4 BW Bench Press |
| 16 3/4 BW Power Cleans |
| 16 BW Deadlifts |
| Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo |
| Beginners |
| Cash In Pay The Bouncer 128 Single Skips |
| 16 1/2 BW Back Squats |
| 16 1/2 – 1/4 BW Bench Press |
| 16 1/2 – 1/4 BW Power Cleans |
| 16 1/2 BW Deadlifts |
| Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo |
| Score = Total Time |
| Scale As Required |
| GAME |
| Coaches Choice |
| Warm Up Game |
| WOD |
| “The People Ilum” |
| Rx |
| 6 Rounds |
| E6MOM Alt Between A & B |
| A = Min 0 – 12 – 24 |
| 500m Row |
| 10 C & J A – 80/55 B – 70/50 |
| B = Min 6 – 18 – 30 |
| 4 Min Time Cap |
| 400m Run |
| Remainder Of Time ME LBB |
| Int |
| 6 Rounds |
| E6MOM Alt Between A & B |
| A = Min 0 – 12 – 24 |
| 500m Row |
| 10 C & J A – 60/40 B – 50/35 |
| B = Min 6 – 18 – 30 |
| 4 Min Time Cap |
| 400m Run |
| Remainder Of Time ME LBB |
| Beginners |
| 6 Rounds |
| E6MOM Alt Between A & B |
| A = Min 0 – 12 – 24 |
| 500m Row |
| 10 C & J A – 35/25 |
| B = Min 6 – 18 – 30 |
| 4 Min Time Cap |
| 400m Run |
| Remainder Of Time ME LBB |
| Score = Total Reps |
| Scale As Required |
| STRENGTH |
| OHS/Back Squat |
| Rx/Int |
| 15 Min Time Cap |
| 5 OHS |
| Building |
| Beginners |
| 15 Min Time Cap |
| 5 Back Squats |
| Building AWATA |
| WOD |
| “Back To The Roots” |
| Rx |
| 15 – 9 – 6 |
| WB 12/9 |
| C2B Pull Ups |
| Straight Into |
| 9 – 6 – 3 |
| Squat Snatch 60/40 |
| BMU |
| Int |
| 15 – 9 – 6 |
| WB 9/6 |
| Pull Ups |
| Straight Into |
| 9 – 6 – 3 |
| Squat Snatch 50/35 |
| C2B |
| Beginners |
| 15 – 9 – 6 |
| WB 6/3 |
| Ring Rows |
| Straight Into |
| 9 – 6 – 3 |
| Power Snatch 30/25 |
| Ring Rows |
| Score = Total Time |
| Scale As Required |