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WOD
“31 Heroes”
Rx
AMRAP (31 Mins) Partners
8 Thrusters 70/50
6 Rope Climbs
11 Box Jumps 30/24
Partners Alternate 400m SB Run 20/15
Int
AMRAP (31 Mins) Partners
8 Thrusters 50/35
6 Rope Climbs
11 Box Jumps 24/20
Partners Alternate 400m SB Run 15/9
Beg
AMRAP (31 Mins) Partners
8 Thrusters 30/20
6 Rope Climbs Progressions
11 Box Jumps 20/16
Partners Alternate 400m SB Run 9/6
Partner 1 Starts On AMRAP While Partner 2 Is On The Run
When Partner 2 Returns From Run They Continue The AMRAP And Partner 1 Will Run
Continue The Sequence For 31 Mins
Score = Total Reps
Scale As Required
STRENGTH
Complex
15 Min Time Cap
Start @ 60% Of 1 RM Building
3 Strict Press
2 Push Press
1 Split Jerk
WOD
“Rogan Josh”
Rx
3 Rounds
21 Wall Balls 12/9
15 TTB
9 Power Snatches 60/40
Int
3 Rounds
21 Wall Balls 9/6
15 HKR
9 Power Snatches 50/35
Beg
3 Rounds
21 Wall Balls 6/3
15 HKR/Rig Taps
9 Power Snatches 35/25
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Run Forrest Run”
Rx/Int/Beg
Running Clock
5 x 400m Run With 2 Min Rest Between Sets
5 x 200m Run With 1 Min Rest Between Sets
Score = Total Time Including Rest Periods
Scale As Required
STRENGTH
Wall Climbs/Pull Ups
E2MOM 8 Sets
Rounds 1-3-5-7
2 – 3 Wall Climbs + 5 Sec Pause
Rounds 2-4-6-8
5 – 8 Strict BW Pull Ups
Rx = Weighted
Int = BW Bands
Beg = Low Ring Rows/Bands
WOD
“Theodore”
Rx
10 Min AMRAP
15/12 AB Cals/Ski Erg 30/24 Shwinn Cals
10 Alt DB Snatches 25/15
5 Burpee C2B
Int
10 Min AMRAP
15/12 AB Cals/Ski Erg 30/24 Shwinn Cals
10 Alt DB Snatches 20/10
5 Burpee Pull Ups
Beg
10 Min AMRAP
15/12 AB Cals/Ski Erg 30/24 Shwinn Cals
10 Alt DB Snatches 15/10/5
5 Burpee Jumping Pull Ups
Score = Total Reps
Scale As Required
Large Classes = Start Half Of Class In Revers Workout Sequence 5-10-15
GAME
Coaches Choice
Warm Up Game
WOD
“Export 333”
Rx
5 Rounds
100m Sprint
3 Power Cleans 70/50
3 Front Squats 70/50
3 Push Jerks 70/50
100m DBL KB Farmers Carry 32/24
2 Min Rest
Int
5 Rounds
100m Sprint
3 Power Cleans 60/40
3 Front Squats 60/40
3 Push Jerks 60/40
100m DBL KB Farmers Carry 24/20
2 Min Rest
Beg
5 Rounds
100m Sprint
3 Power Cleans 35/25
3 Front Squats 35/25
3 Push Jerks 35/25
100m DBL KB Farmers Carry 20/16
2 Min Rest
Score = Total Time Including Rest Periods
Scale As Required
STRENGTH
Deadlift/Rings
E2MOM 5 Sets
3 Deadlifts TnG
Start @ 75% Of 1 RM
Then
E2MOM 5 Sets
5 – 8 Strict Ring Dips
Rx = Weighted
Int = BW/Bands
Beg = Low Ring Rows/Bands
WOD
“The Burglar”
Rx
10-8-6-4-2
Deadlifts 100/70
20-16-12-8-4
Deficit Press Ups On 20kg Plates
20 Bar Hops Between Each Round
Int
10-8-6-4-2
Deadlifts 80/60
20-16-12-8-4
HR Press Ups
20 Bar Hops Between Each Round
Beg
10-8-6-4-2
Deadlifts 60/40
20-16-12-8-4
Knee Press Ups
20 Bar Hops Between Each Round
Score = Total Time
Scale As Required
WOD
“Zeus”
Rx
3 Rounds For Time
30 Wall Ball Shots 9/6
30 Sumo Deadlift High Pull 35/25
30 Box Jumps 24/20
30 Push Press 35/25
30 Cal Row
30 Push Ups
10 Back Squat Body Weight
Int
3 Rounds For Time
30 Wall Ball Shots 9/6
30 Sumo Deadlift High Pull 30/20
30 Box Jumps 20/16
30 Push Press 30/20
30 Cal Row
30 Push Ups
10 Back Squat 3/4 Body Weight
Beginners
3 Rounds For Time
30 Wall Ball Shots 6/3
30 Sumo Deadlift High Pull 25/15
30 Box Jumps 20/16
30 Push Press 25/15
30 Cal Row
30 Knee Push Ups
10 Back Squat 1/2 Body Weight
Score = Total Time
Scale As Required
STRENGTH
Bench Press/DB Rows
E3MOM 5 Sets
5 Bench Press
Start @ 65% 1 RM Building
Superset
Heavy DB Rows 8L + 8R
WOD
“Kitana”
Rx
7 Min AMRAP
10 DB Hang Squat Cleans 25/15
8 DB Push Press 25/15
6 C2B
Then
400m Heavy Single DB Farmers Carry Switching Sides Every 50m
Int
7 Min AMRAP
10 DB Hang Squat Cleans 20/10
8 DB Push Press 20/10
6 Pull Ups
Then
400m Heavy Single DB Farmers Carry Switching Sides Every 50m
Beginners
7 Min AMRAP
10 DB Hang Squat Cleans 15/10/5
8 DB Push Press 15/10/5
6 Low Ring Rows
Then
400m Heavy Single DB Farmers Carry Switching Sides Every 50m
Score = Total Reps
Scale As Required
STRENGTH
Coaches Choice
Warm Up Game
WOD
“Power Surge”
Rx/Int/Beginners
5 Rounds
400m Run
10 Power Snatches Rx 60/40 Int 50/35 Beg 35/25
Score = Total Time
Scale As Required
STRENGTH
Build To A Heavy Complex
“Macho Man”
20 Min Time Cap
3 Power Cleans
3 Front Squats
3 Push Jerks
WOD
“The Peoples Elbow”
Rx
21 Deadlifts 100/70
15 HSPU
9 Box Jumps 30/24
3 Legless Rope Climbs
6 Box Jumps 30/24
9 HSPU
15 Deadlifts 100/70
Int
21 Deadlifts 80/60
15 HR Press Ups
9 Box Jumps 24/20
3 Rope Climbs
6 Box Jumps 24/20
9 HR Press Ups
15 Deadlifts 80/60
Beginners
21 Deadlifts 60/40
15 Knee Press Ups
9 Box Jumps 20/16
3 Rope Climb Progressions
6 Box Jumps 20/16
9 Knee Press Ups
15 Deadlifts 60/40
Score = Total Time
Scale As Required