| WOD |
| Hero WOD – Whitten ( modified ) |
| 40 min cap |
| 5 Rounds for time |
| 22 KB Swings |
| 22 Box jump overs w/ step down |
| 22 Burpees |
| 3 Rope climbs |
| 200m run with KB – hold anyway |
| RX 24/16 24/20 |
| INT 20/12 24/20 |
| BEG 12/8 20/16 |
| SKILL / STRENGTH |
| OH strength work ( 20 mins ) |
| 5 Sets – building to a heavy |
| 1 Snatch balance |
| + |
| 3 OHS |
| + |
| 6 OH Lunges |
| In between sets |
| 12 DBL DB Bent over rows |
| + |
| 16 Plate Russian twists |
| WOD |
| Run work ( 25 mins ) |
| Aim for nasal breathing during the runs |
| And regular breathing during the rests |
| 1km Run |
| 3 mins rest |
| 800m Run |
| 2 mins rest |
| 400m run |
| 1 min rest |
| 200m run |
| SKILL / STRENGTH |
| Strength work ( 20 mins ) |
| 4 sets of Bench press |
| 1 x 10, 1 x 8, 1 x 6, 1 x 4 reps |
| (Building to heavy set of 4) |
| + |
| 100m DBL KB carry 24/16 |
| + |
| 12 Weighted glute bridges |
| ^^ Weight or bar across the hips to add weight |
| WOD |
| For time ( 20 min cap ) |
| 5 Rounds |
| Work 2.30 mins – rest 1 min |
| 20 ALT DB Snatches |
| 15 C2B / Pullups / Ring rows |
| ME DB thrusters |
| RX 22.5/15 C2B |
| INT 20/10 Pullups |
| BEG 10/5 Ring rows |
| Score is DB Thursters |
| SKILL / STRENGTH |
| Strength work ( 22 mins ) |
| 8 x 2 min rounds |
| Rds 1, 3, 5, 7 |
| 10 Strict TTB or Strict SLR |
| + |
| 10 Strict HSPU or Box pike |
| Rds 2, 4, 6, 8 |
| 10 Strict C2B or Pullups |
| + |
| 10 Pistols or progressions |
| OR work on skill if they are beginners |
| WOD |
| For time ( 17 min cap ) |
| 50 HSPU / Box pike |
| 50 Hang power snatch |
| 50 Sumo Deadlift HP |
| 50 Cal on Bike or Rower |
| RX 40/30 INT 35/25 BEG 30/20 |
| WOD |
| Running Clock ( 30 mins ) |
| 0 – 10 mins |
| 2 Rounds for time |
| 15 TTB / SLR / HKR / Sit ups |
| 12 Squat cleans |
| 50 DU / 100 Singles |
| 10 – 20 mins |
| 2 Rounds for time |
| 400m Run |
| 30 Wallballs |
| 15 Deadlifts |
| 20 – 30 mins |
| 15 Clean & Jerks |
| 15 Burpee box jump overs |
| RX 70/50 12/9 |
| INT 50/35 9/6 |
| BEG 30/20 6/3 |
| ** RX on burpee box jump over only if they |
| JUMP up onto the box, not step |
| – if they do singles, it is scaled |
| WOD |
| Running Clock ( 38 mins ) |
| 0 – 10 mins |
| 5 x 2 min rounds – building |
| 6 Front squats from the floor – |
| ^^ 3 sec tempo on first 3 reps |
| 10 – 13 mins – rest |
| 13 – 20 mins |
| 7 min AMRAP |
| @ 70% of 1RM Clean & jerk |
| (RX 90/60) |
| 1 – 2 – 3 – 4 – 5 etc |
| Power clean & jerks |
| 2 – 4 – 6 – 8 -10 etc |
| TTB / SLR / HKR |
| 20 – 24 mins – rest |
| 24 – 38 mins |
| 1km run OR 1200m Row |
| 40 SGL DB OH Walking Lunge |
| Remainder of time |
| AMRAP of |
| 30 ALT DB Snatches |
| 15 HSPU or HRPU |
| RX 22.5 /15 |
| INT 20/10 |
| BEG 10/5 |
| SKILL / STRENGTH |
| Pullups ( 20 mins ) |
| 6 Sets |
| RX |
| 5 Strict C2B or Pullups |
| into |
| ME Butterfly / C2B / Kipping pullups |
| In between sets |
| 10 Banded face pulls |
| + |
| ME Hanging or paralette L sit hold |
| INT/SCALED |
| Pullup drills |
| – Beat swings |
| – Beat swing to pullup |
| – Kipping pullup to pause |
| – Pullup to push away from rig |
| In between sets |
| 5 x ME Hollow hold |
| WOD |
| 10 min AMRAP |
| 10 DBL DB Burpees |
| 15 ALT Pistols |
| 10 Hollow rocks |
| 20 DBL DB Deadlift |
| RX 22.5/15 |
| INT 20/10 |
| BEG 10/5 |
| SKILL / STRENGTH |
| Strength work ( 20 mins ) |
| 6 x 3 min rounds – building |
| 3 Heavy Push press + 6 front or back squats |
| 7 Strict pullups into 30 sec chin over bar hold |
| 7 Heavy SGL arm DB DL – each side |
| WOD |
| For time (12 min cap ) |
| 108 Wall balls – 4 x 3 min rounds |
| Min 1 – 100m run |
| Min 2 – 10 Burpee box jump overs |
| Min 3 – Wallballs |
| The goal is to get to 108 wall balls |
| RX / INT 9/6 |
| BEG 6/3 |
| SKILL / STRENGTH |
| Skill work ( 17 mins ) |
| 5 rounds of continuous moving |
| RX |
| 4 – 6 BMU or RMU |
| 12m HS walk |
| 60 sec rest in between rounds |
| INT |
| 12 mins of Ring or Bar MU work |
| HS walk work |
| SCALED |
| – Box bar MU Jumping turnovers |
| – Ring support hold |
| – Partner HS support hold |
| – Wall walks |
| – Piked box walks |
| WOD |
| Running Clock ( 24 mins ) |
| 0 – 8 mins |
| 3 Rounds |
| 15 DBL DB Front squats |
| 15 C2B / Pullups / Jumping Pullups |
| 8 – 16 mins |
| 3 Rounds |
| 15 Hang DBL DB power cleans |
| 60 DU / 120 singles |
| 16 – 24 mins |
| 3 Rounds |
| 15 DBL DB Thrusters |
| 200m Run |
| RX 22.5/15 C2B |
| INT 20/10 Pullups |
| BEG 10/5 Jumping Pullups |
| SKILL / STRENGTH |
| Snatch ( 22 mins ) |
| 3 sets @ 70 – 75% |
| 1 Hang snatch – 3 sec pause at knee |
| 1 Low Hang snatch – 3 sec pause below knee |
| 1 Low Hang snatch – from just above ground |
| 60 sec rest between sets |
| THEN |
| 3 sets @ 75 – 80% |
| 2 Full Snatches – drop & reset – |
| ^^ 4 sec tempo pull to the knee |
| 60 sec rest between sets |
| THEN |
| For 5 minutes |
| Every 30 secs – 1 Snatch – building to heavy |
| WOD |
| For time ( 14 min cap ) |
| 21 – 18 – 15 – 12 – 9 – 6 – 3 |
| Hang power snatches |
| OHS |
| RX 40/30 INT 35/25 BEG 20/15 |