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STRENGTH
Rx/Int
Press Jerk
E2MOM For 5 Sets
3 Push Jerks
Start @ 75% 1 RM
Beginners
5 Push Press
Add Weight As Technique Allows
WOD
“40/20”
Rx
E5MOM 5 Sets
Complete
40 Secs ME AB
20 Secs Rest
40 Secs ME Alt DB Snatch 25/15
20 Secs Rest
200m Sprint
Int
E5MOM 5 Sets
Complete
40 Secs ME AB
20 Secs Rest
40 Secs ME Alt DB Snatch 20/10
20 Secs Rest
200m Sprint
Beginners
E5MOM 5 Sets
Complete
40 Secs ME AB
20 Secs Rest
40 Secs ME Alt DB Snatch 15/10/5
20 Secs Rest
200m Sprint
Score = Total ME Reps/Slowest 200m Sprint
Scale As Required
STRENGTH
Rx/Int
Squat Clean
E2MOM For 5 Sets
3 Squat Cleans not TnG
Building To Heavy Last Set
Start @ 75% 1 RM
Beginners
5 Back Squat
Add Weight As Technique Allows
WOD
“Rampage”
10 Min Time Cap
Rx
1000m Row
Remainder Of Time
AMRAP
12 Power Cleans 60/40
9 Lateral Bar Burpees
Int
1000m Row
Remainder Of Time
AMRAP
12 Power Cleans 50/35
9 Lateral Bar Burpees
Beginners
1000m Row
Remainder Of Time
AMRAP
10 Power Cleans 30/20
6 Lateral Bar Burpees
Score = Total Reps
Scale As Required
WOD
“Jumping Jack Flash”
Rx
30 C2B
30 Deadlifts 70/50
30 Box Jump Overs 24/20
400m Run
30 C2B
30 HPC 70/50
30 Box Jump Overs 24/20
400m Run
30 C2B
30 STOH 70/50
30 Box Jump Overs 24/20
400m Run
Int
30 PU
30 Deadlifts 60/40
30 Box Jump Overs 24/20
400m Run
30 PU
30 HPC 60/40
30 Box Jump Overs 24/20
400m Run
30 PU
30 STOH 60/40
30 Box Jump Overs 24/20
400m Run
Beginners
30 Ring Rows
30 Deadlifts 35/24
30 Box Jump Overs 20/16
400m Run
30 Ring Rows
30 HPC 35/25
30 Box Jump Overs 20/16
400m Run
30 Ring Rows
30 STOH 30/25
30 Box Jump Overs 220/16
400m Run
Score = Total Time
Scale As Required
STRENGTH
Rx/Int
E2MOM 10 Sets
Min 0 – 4 – 8 – 12 – 16
5 Benchpress Start @ 60% 1 RM Building
Min 2 – 6 – 10 – 14 – 18
5 Deadlifts Start @ 60% 1 RM Building
Beginners
As Above
Adding Weight As Technique Allows
WOD
“Yogi Bear”
7 Min AMRAP
Rx
3 Heavy Object G2S
10m Handstand Walk
Int
3 Heavy Object G2S
10m Bear Crawl Fwd
10m Bear Crawl Rev
Beginners
5 SB G2S 20/15
10m Bear Crawl Fwd
10m Bear Crawl Rev
Score = Total Reps
Scale As Required
Heavy Object = Challenging Atlas Stone/Deadball Weight
WOD
“Skip On The Run”
Rx
1000m Run
40 DU
800m Run
50 DU
400m Run
60 DU
300m Run
80 DU
200m Run
90 DU
100m Run
100 DU
Int
1000m Run
20 DU
800m Run
30 DU
400m Run
40 DU
300m Run
60 DU
200m Run
800 DU
100m Run
100 DU
Beginners
800m Run
40 Single Skips
400m Run
60 Single Skips
300m Run
80 Single Skips
200m Run
100 Single Skips
100m Run
120 Single Skips
Score = Total Time
Scale As Required
STRENGTH
Rx/Int
Power Clean TnG
EMOM 4 Sets
3 Power Cleans Building
EMOM 3 Sets
2 Power Cleans Building
E2MOM 3 Sets
1 Power Cleans Building
Beginners
Power Clean Technique
WOD
“Gracehill”
Rx
10 C & J 60/40
10 C & J 70/50
10 C & J 80/60
Int
10 C & J 50/35
10 C & J 55/40
10 C & J 60/45
Beginners
30 Power Cleans + Push Press 30/20
Finisher
“Mad Minute”
1 Min ME AB Cals
1 Min ME Row Cals
Score = Total Time
Scale As Required
STRENGTH
Rx/Int
Press Complex
E2MOM For 5 Sets
3 Strict Press
3 Push Press
Start @ 60% 1 RM
Beginners
5 Strict Press
Add Weight As Technique Allows
WOD
“Farmer Joe Reloaded”
20 Min AMRAP
Rx
25/20 Cal Row
200m Farmers Carry 24/20
2 Rope Climbs
20 KB Swings (A) 24/20
20 Abmat Sit Ups
Int
25/20 Cal Row
200m Farmers Carry 20/16
2 Rope Climbs
20 KB Swings (A) 20/16
20 Abmat Sit Ups
Beginners
25/20 Cal Row
200m Farmers Carry 16/12/8
2 Rope Climb Progressions
20 KB Swings (A) 16/12/8
20 Abmat Sit Ups
Score = Total Reps
Scale As Required
STRENGTH
Rx/Int
Back Squat
E2MOM For 5 Sets
3 Back Squats
Building To Heavy Last Set
Start @ 75% 1 RM
Beginners
5 Back Squat
Add Weight As Technique Allows
WOD
“Jacked Cindy”
10 Min AMRAP
Rx
5 BMU
10 Deficit Press Ups On 20kg Plates
15 Goblet Squats 24/16
Int
5 C2B/PU
10 HR Press Ups
15 Goblet Squats 20/12
Beginners
5 Ring Rows
10 Knee Press Ups
15 Air Squats
Score =  Total Reps
Scale As Required
WOD
“Don’t Let The Power Go Out”
“Mito Pairs Sprint Chipper”
Rx
60/50/45 Cal Row
50 WB 12/9
40 KB Swings 32/24
30 TTB
20 Power Cleans 70/50
100m Sprint
Int
60/50/45 Cal Row
50 WB 9/6
40 KB Swings 20/16
30 HKR
20 Power Cleans 50/35
100m Sprint
Beginners
60/50/45 Cal Row
50 WB 6/3
40 KB Swings 12/8
30 Abmat Sit Ups
20 Slam Balls 9/6
100m Sprint
45 Cal Row F + F
50 Cal Row F + M
60 Cal Row M + M
After Putting Your Gear Away
Then A Sprint Bonus
“Human Vs 50 Cal Machine” Pairs
20 – 15 – 10 – 5
Row Cals
Assult Bike Cals
Round 1
TM 1 20 Row Cals
TM 2 20 AB Cals
Round 2
TM 1 15 AB Cals
TM 2 15 Row Cals
Round 3
TM 1 10 Row Cals
TM 2 10 AB Cals
Round 4
TM 1 5  AB Cals
TM 2 5 Row Cals
Score = Total Time
Scale As Required
STRENGTH
Rx/Int
E2MOM 7 Sets
C & J Complex
1 Squat Clean
2 Front Squats
1 Push Jerk
1 Split Jerk
Building
Beginners
Technique Complex (Building)
1 Power Clean
2 Front Squats
3 Push Jerk
WOD
“Gracezen”
Rx
6 Rounds
5 C & J 70/50
1 Rope Climb Legless
Int
6 Rounds
5 C & J 50/35
1 Rope Climb Footbite
Beginners
6 Rounds
5 C & J 35/25
2 Rope Climb Progressions
Finisher
5 Rounds
1 Min Plank
1 Min Rest
Score = Total Time
Scale As Required