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STRENGTH
Snatch
E2MOM 5 Sets
Start @ 60% 1 RM Snatch
Rx = 3 Squat Snatch Not TnG
Int = 3 Power Snatch Not TnG
Building To Heavy
Beg = Power Snatch Technique
WOD
“Dynamite”
Rx
Round 1
10 Snatches 40/30
10 C & J 40/30
10 Clusters 40/30
Round 2 50/35
Round 2 60/40
Int
Round 1
10 Snatches 30/25
10 C & J 30/25
10 Clusters 30/25
Round 2 40/30
Round 2 50/35
Beginners
3 Rounds
10 Power Cleans 25/15
10 Push Press 25/15
10 Thrusters 25/15
Finisher
5 Rounds
20 Secs Hollow Rock Static Hold
20 Secs Arch Roch Static Hold
20 Secs Rest
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Avenger”
5 Rounds
1 Min KB Swings Rx 24/16 Int 20/12 Beg 16/12/8
1 Min Burpees
1 Min Push Press Rx 40/30 Int 35/25 Beg 25/15
1 Min AB Cals
2 Min Rest
Score = Total Reps
Scale As Required
STRENGTH
Pull Up/HSPU
E2MOM 8 Sets
Mins 0 – 4 – 8 – 12
5 – 8 Strict BW Pull Ups
Weighted/BW/Bands
Mins 2 – 6 – 10 – 14
Rx = 5 – 8  Strict HSPU
Int = 5 – 8 Strict HSPU 1-2 Mats
Beg = 2 – 3 Wall Climbs/20-30 Sec Static Press Up Hold On Low Rings
WOD
“Buck Rogers”
Rx
3 Rounds
21 Deadlifts 60/40
250m Row
15 C2B
250m Row
Int
3 Rounds
21 Deadlifts 50/35
250m Row
15 Pull Ups
250m Row
Beginners
3 Rounds
21 Deadlifts 35/25
250m Row
15 Ring Rows
250m Row
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“8”
Rx
8 Min AMRAP
8 Alt DB Snatches 25/15
8 Deficit Press Ups 20kg Plates
8 Wall Balls 12/9
4 Min Rest
8 Min AMRAP
8 Slamball 20/15
8 TTB
8 Box Jumps 24/20
4 Min Rest
800m Run
Int
8 Min AMRAP
8 Alt DB Snatches 20/10
8 Press Ups
8 Wall Balls 9/6
4 Min Rest
8 Min AMRAP
8 Slamball 15/9
8 HKR
8 Box Jumps 24/20
4 Min Rest
800m Run
Beginners
8 Min AMRAP
8 Alt DB Snatches 15/10/5
8 Knee Press Ups
8 Wall Balls 6/3
4 Min Rest
8 Min AMRAP
8 Slamball 9/6
8 HKR
8 Box Jumps 20/16
4 Min Rest
800m Run
Score = Total Reps
Scale As Required
STRENGTH
Complex/Back Squat
E2MOM 5 Sets
Start @ 60% 1 RM Squat Clean
3 Squat Cleans Not TnG
3 Front Squats
Building To Heavy
Beginners
E2MOM 5 Sets
5 Back Squats
Building From Previous Week
WOD
“Annie”
Rx
50 – 40 – 30 – 20 – 10
Double Unders
Abmat Sit Ups
3 Min Rest
5 Rounds
100m Run
1 Legless Rope Climb
Int
50 – 40 – 30 – 20 – 10
Double Unders/2:1 Single Skips
Abmat Sit Ups
3 Min Rest
5 Rounds
100m Run
1 Rope Climb
Beginners
5 Rounds
20 Abmat Situps
40 Single Skips
3 Min Rest
5 Rounds
100m Run
2 Rope Climb Progressions
Score = Total Time
Scale As Required
STRENGTH
Clean & Jerk/Push Press
E2MOM 5 Sets
5 Reps
Hang Power Clean & Jerk
Building To Heavy
Beginners
E2MOM 5 Sets
Push Press
5 x 5
Building As Technique Allows
WOD
“Yogi Bear”
Rx
12 Min AMRAP
15 Cal Row
10m HS Walk
3 Deadball/Atlas Stone G2S 75/55
Int
12 Min AMRAP
15 Cal Row
10m Bear Crawl Fwd
10m Bear Crawl Rev
3 Deadball/Atlas Stone G2S 55/40
Int
12 Min AMRAP
12/10 Cal Row
10m Bear Crawl Fwd
10m Bear Crawl Rev
3 Deadball G2S 30/20
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Wood”
Rx
5 Rounds
400m Run
10 Box Jump Overs 24/20
10 SDHP 40/30
10 Thrusters 40/30
1 Min Rest
Int
5 Rounds
400m Run
10 Box Jump Overs 24/20
10 SDHP 35/25
10 Thrusters 35/25
1 Min Rest
Beginners
5 Rounds
400m Run
10 Box Jump Overs 20/16
10 KB SDHP 16/12/8
10 KB Swings (A) 16/12/8
1 Min Rest
Score = Total Time
Scale As Required
STRENGTH
Deadlift/Bench Press
E2MOM 8 Sets
Mins 0 – 4 – 8 – 12
5 TnG Dealifts
Building To Heavy
Mins 2 – 6 – 10 – 14
5 Bench Press
Building To Heavy
Beginners = Building As Technique Allows
WOD
“GI Jane”
Rx
100 Burpee C2B
Finisher
400m Heavy DBL KB Farmers Carry
Int
100 Burpee Pull Ups
Finisher
400m Heavy DBL KB Farmers Carry
Beginners
A = 100 Burpee Bar Taps
B = 80 Burpee Bar Taps
C = 60 Burpee Bar Taps
Finisher
400m Moderate DBL KB Farmers Carry
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“The Ensign”
Rx
Rounds 1 – 3 – 5
3 Min AMRAP
3 Power Cleans 60/40
6 Press Ups
9 Air Squats
1 Min Rest
Rounds 2 – 4 – 6
3 Min AMRAP
3 Power Cleans 60/40
6 Press Ups
9 Ring Dips
1 Min Rest
Int
Rounds 1 – 3 – 5
3 Min AMRAP
3 Power Cleans 50/35
6 Press Ups
9 Air Squats
1 Min Rest
Rounds 2 – 4 – 6
3 Min AMRAP
3 Power Cleans 50/35
6 Press Ups
9 Ring Dips
1 Min Rest
Beginners
Rounds 1 – 3 – 5
3 Min AMRAP
3 Power Cleans 25/15
6 Knee Press Ups
9 Air Squats
1 Min Rest
Rounds 2 – 4 – 6
3 Min AMRAP
3 Power Cleans 25/15
6 Knee Press Ups
9 Ring Dips Banded/Box Dips
1 Min Rest
Score = Total Reps
Scale As Required