Slide 1Slide2Slide 3Slide 4Slide 5
STRENGTH
DB Bench Press/PU
10 – 16 Alt DB Bench Press
Rx/Int = Heavy DB
Beg = AWATA
Superset
5 – 8 Strict BW Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands/Lowest Position Ring Rows
WOD
“21 Again”
Rx
10 Min AMRAP
5 Deadlifts 100/70
7 HSPU
9 TTB
Int
10 Min AMRAP
5 Deadlifts 80/60
7 HSPU 2 Mats
9 TTB/HKR
Beginners
10 Min AMRAP
5 Deadlifts 60/40
7 HR Press Ups/Knee Press Ups
9 HKR
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“5000m Split”
Rx/Int
2500m Row
2500m Run
“4000m Split”
Beginners
2000m Row
2000m Run
Score = Total Time
Scale As Required
STRENGTH
C & J Complex
Rx/Int
20 Min Time Cap
1 Hang Squat Clean
2 Front Squats
1 Split Jerk
Building To AHAP
Beginners
Power Clean + Push Jerk Technique AWATA
WOD
“Isabel Total”
Rx/Int
10 Min Time Cap
30 Snatches For Total Weight
* You Can Not Decrease The Weight On The Bar
* You Can Level Load
* The Last Lift Must Be Completed In Min 9-10
* Any Missed Lifts 100m Penalty Run
Snatch Can Be Any Variation
Muscle Snatch/Split Snatch/Power Snatch/Squat Snatch
“Isabel”
Beginners
10 Min Time Cap
30 Power Snatches 25/15
Remainder Of Time
AMRAP
10 Alt DB Snatches 15/10/5
10 Box Jump Overs 20/16
Score = Total Weight
Scale As Required
STRENGTH
Static Holds
E90Secs x 8 Sets
Alternate Between
Rounds 1 – 3 – 5 – 7
20 – 30 Sec Max L-Sit Hold or Static HKR
Rounds 2 – 4 – 6 – 8
Rx/Int = 2 – 3 Wall Climbs With 5 Sec Pause
Beg = 30 Sec Static Ring Hold
WOD
“U Turn”
Rx
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 32/24
25 C2B Pull Ups
25 Push Press 40/30
25 WB 12/9
2 Legless Rope Climbs
25 WB 12/9
25 Push Press 40/30
25 C2B Pull Ups
25 KB Swings 32/24
25 Cal Assault Air Bike/50 Cal Shwinn
Int
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 24/20
25 Pull Ups
25 Push Press 35/25
25 WB 9/6
2 Rope Climbs
25 WB 9/6
25 Push Press 35/25
25 Pull Ups
25 KB Swings 24/20
25 Cal Assault Air Bike/50 Cal Shwinn
Beginners
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 16/12/8
25 Ring Rows
25 Push Press 20/15
25 WB 6/3
4 Rope Climb Progressions
25 WB 6/3
25 Push Press 20/15
25 Ring Rows
25 KB Swings 16/12/8
25 Cal Assault Air Bike/50 Cal Shwinn
Score = Total Time
Scale As Required
STRENGTH
Deadlift
Rx/Int
15 Min Time Cap
Find 2 RM Deadlift AHAP
Beginners
15 Min Time Cap
Deadlift
Build To A Heavy 5 Reps AWATA
WOD
“The Peoples Elbow”
3 Rounds
10 Power Cleans Rx 60/45 Int 50/35 Beg 25/15
10 Lateral Bar Burpees
2 Rounds
8 Power Cleans Rx 75/55 Int 60/40 Beg 40/25
8 Lateral Bar Burpees
1 Rounds
6 Power Cleans Rx 90/65 Int 70/45 Beg 45/2030
6 Lateral Bar Burpees
Score = Total Time
Scale As Required
WOD
Pairs (5 Min Rest Between Workouts)
A  = “6 Shooter”
11 Min Time Cap
C & J Accumulated Total
TM 1 Min 0 – 5
6 C & J Total
Min 5 – 6 Changeover
TM 2 Min 6 – 10
6 C & J Total
Score = TM 1 Total + TM 2 Total
6 Lifts Only Per Team Member
B = “Boris & Olga”
6 Min AMRAP
1,1 2,2 3,3 4,4 5,5 6,6 etc
TM 1 = Odd Numbers
TM 2 = Even Numbers
Rx = DL 100/70 & HSPU
Int = DL 80/60 & HR Press Up
Beg = DL 60/40 & Knee Press Up
C = “Fast & Furious” 50/50 Shared Load
60 Cal Row
50 WB Rx 12/9 Int 9/6 Beg 6/3
40 DU Each Rx/Int 50 Single Skip Each Beg
30 Alt Plate Burpees
20 STOH Rx 70/50 Int 60/40 Beg 40/30
100m Sprint Together
Score = Total Time & Total Reps
Scale As Required
STRENGTH
S2OH Complex
Rx/Int
15 Min Time Cap
3 Strict Press
2 Push Jerks
1 Split Jerk
Building To Heavy
Beginners
3 Strict Press + 3 Push Jerks AWATA
WOD
“Cinderella Leave”
Rx
21 – 15 – 9
C2B Pull Ups
DBL KB Thrusters 24/16
Then
Pay The Quartermaster
50 TTB
Int
21 – 15 – 9
Pull Ups
DBL KB Thrusters 16/12
Then
Pay The Quartermaster
50 TTB/HKR
Beginners
21 – 15 – 9
Low Ring Rows
DBL KB Thrusters 12/8
Then
Pay The Quartermaster
50 HKR/Rig Taps
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“3 Brothers Hay”
Cash In
400m DBL KB Farmers Carry Rx 32/24 Int 24/20 Beg 16/12/8
Then AMRAP
5 Power Snatches Rx 60/40 Int 50/35 Beg 25/15
10 Lateral Bar Burpees
15 Machine Cals Row/AB/Ski Erg
At Min 25 On The Clock
Cash Out
400m DBL KB Farmers Carry Rx 32/24 Int 24/20 Beg 16/12/8
Score = Total Reps
Scale As Required
STRENGTH
Snatch Complex
Rx/Int
15 Min Time Cap
1 Power Snatch
2 Hang Power Snatch
3 OHS
Building To Heavy
Beginners
Power/Hang Power Snatch Technique
WOD
“Thumper”
5 Min AMRAP
10 WB Rx 12/9 Int 9/6 Beg 6/3
10 KB Swing Rx 32/24 Int 24/20 Beg 16/12/8
3 Min Rest
3 Min AMRAP
Heavy Object G2S Challenging Weight (Deadball/Atlas Stone)
Score = Total Reps
Scale As Required
STRENGTH
Alt DB Bench Press/PU
E3MOM 4 Sets
10 – 16 Alt DB Bench Press
Rx/Int = Heavy DB
Beg = AWATA
Superset
5 – 8 Strict BW Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands/Lowest Positon Ring Row
WOD
“Narrow Neck”
Rx
1000m Row
30 Alt DB Snatch 25/15
15 Box Jump Overs 24/20
20 Alt DB Snatch 25/15
10 Box Jump Overs 24/20
10 Alt DB Snatch 25/15
5 Box Jump Overs 24/20
1000m Run
Int
1000m Row
30 Alt DB Snatch 20/10
15 Box Jump Overs 24/20
20 Alt DB Snatch 20/10
10 Box Jump Overs 24/20
10 Alt DB Snatch 20/10
5 Box Jump Overs 24/20
1000m Run
Beginners
800m Row
30 Alt DB Snatch 15/10/5
15 Box Jump Overs 20/16
20 Alt DB Snatch 15/10/5
10 Box Jump Overs 20/16
10 Alt DB Snatch 15/10/5
5 Box Jump Overs 20/16
800m Run
Score = Total Time
Scale As Required