| SKILL / STRENGTH |
| Front squat (15 mins) |
| 3 sets of 6 reps |
| 3 sec tempo + pause at the bottom |
| in between sets |
| 6 dbl DB seated (on ground) clean + press |
| ** DB is to be reset on the ground each time ** |
| WOD |
| 5 x 3 min rounds |
| Every 3 minutes |
| 200m Run |
| Straight into |
| 4 deadlifts |
| 4 hang power cleans |
| ** Weight is to increase every round ** |
| – Must be a weight you can move unbroken in both movements |
| WOD |
| Hero WOD Saturday |
| The Don |
| In pairs, shared load |
| 66 deadlifts |
| 66 box jumps |
| 66 KB swings |
| 66 K2E / SLR / HKR |
| 66 pul lups / ring rows |
| 66 sit ups |
| 66 thrusters |
| 66 wall balls |
| 66 burpees |
| 66 double unders / 132 singles |
| RX 50/35 24/20 25/15 9/6 |
| ** scaled to choose own weight ** |
| US corporal Donald Marler died in Afghanistan in 2010. He was 22. |
| SKILL / STRENGTH |
| Clean & Jerk ( 10 -12 minutes ) |
| 5 sets of 2 drop & reset C & J |
| 3 second pause at the knee |
| In between sets |
| 30 second low ring plank hold |
| WOD |
| For time |
| 5 Rounds |
| 6 goblet squats |
| 3 strict HSPU / kipping / press ups |
| 1 burpee RMU / BMU / pull up |
| 400m Run |
| 5 Rounds |
| 6 goblet squats |
| 3 strict HSPU / kipping / press ups |
| 1 burpee RMU / BMU / pull up |
| 400m Run |
| RX 24/16 INT 20/12 BEG 12/8 |
| SKILL / STRENGTH |
| Front squat ( 15 mins ) |
| 5 sets of 2 reps to build to a heavy set 3 sec tempo on each rep |
| in between sets |
| 4 split jumps on each side |
| 10 alt ‘top to top’ laying DB press |
| WOD |
| 17 min AMRAP |
| 400m farmers carry |
| Every drop of KB – 4 burpees |
| Remainder of time |
| Ascending ladder of |
| (2,4,6,8 etc) |
| DBL KB deadlifts |
| Press ups |
| Box jump overs |
| RX 60/40 INT 50/35 BEG 20/15 |
| SKILL / STRENGTH |
| Strength / Stability work ( 20 mins ) |
| 4 Rounds |
| 50m SGL KB bottoms up carry – each arm |
| 1 Strict press + 3 push press + 5 push jerks |
| – ( weight to go up each round) |
| Max effort pull ups |
| – (underhand or overhand grip) |
| 10 dbl KB deficit romanian DL |
| WOD |
| For time ( 16 min cap ) |
| 400m run |
| 10 BMU / burpee pul lups |
| 10 thrusters |
| 400m run |
| 8 BMU / burpee pull ups |
| 15 OHS |
| 400m run |
| 6 BMU / burpee pull ups |
| 20 front squats |
| RX 60/40 INT 50/30 BEG 20/15 |
| SKILL / STRENGTH |
| Skill work ( 20 mins ) |
| 10 – 8 – 6 – 4 – 2 |
| Kipping HSPU |
| Pistols or rolling/candlestick pistols |
| 1 rope climb after every round |
| OR |
| Pick either HSPU or pistols to work on |
| ** Not for time, make all movements quality ** |
| WOD |
| For the love of Green! |
| 3 Rounds |
| 17 KB Swings |
| 17 K2E / SLR / HKR |
| 17 KB sumo DL high pull |
| 17 deadball G2S |
| 17 alt KB snatch |
| RX 24/16 INT 24/12 BEG 12/8 |
| ** Deadball either 20/15 ** |
| SKILL / STRENGTH |
| Snatch work ( 20 mins ) |
| 0 – 7 minutes – e200m |
| 4 sets of 2 reps – not TnG |
| w/ a 3 second pause @ the knee |
| @ 7 minutes – |
| 1 minute to prep barbell |
| 6 min EMOM |
| 1 hang snatch + 1 OHS + 1 full snatch |
| ** drop and reset after OHS ** |
| WOD |
| 3 rounds |
| 3 x 5 minute rounds |
| 10 power cleans |
| 10 lateral bar burpees |
| 5 hang cleans |
| 5 lateral bar burpees |
| Remainder of the 5 minutes |
| Max effort wall balls |
| RX 60/40 9/6 |
| INT 50/35 9/6 |
| BEG 25/20 6/3 |
| ** No rest between rounds, straight from wall balls back to the barbell ** |
| WOD |
| In pairs, shared load |
| BUY IN – 500m row |
| 5 rounds |
| 40 DU / 80 singles |
| 20 clean & jerk |
| 20 pistols / 30 air squats |
| 20 Box jumps |
| 20 pull ups |
| CASH OUT – 500m row |
| RX 50/35 INT 45/30 BEG 20/15 |
| WOD |
| Running clock – 40 mins |
| 0 – 12 mins |
| 30 – 20 – 10 |
| KB swings |
| 15 – 10 – 5 |
| Burpee box jump overs |
| RX 24/16 24/20 |
| INT 20/12 24/20 |
| BEG 12/8 20/16 |
| 3 mins rest |
| 15 – 27 mins |
| 800m run |
| 30 KB goblet squats |
| 20 BMU / C2B / pull ups |
| RX 24/16 INT 20/12 BEG 12/8 |
| 3 mins rest |
| 30 – 10 mins |
| 35 TTB / SLR / HKR |
| 80 wall balls |
| RX 9/6 INT 9/6 BEG 6/3 |
| SKILL / STRENGTH |
| Deficit deadlifts |
| Building to a heavy set |
| 1 set of 7 reps |
| 1 set of 5 reps |
| 1 set of 3 reps |
| * standing on 10 kg plate |
| in between sets |
| 10 top to top KB press |
| 12 alternating KB bent over row |
| WOD |
| 4 rounds |
| 3 mins work – 1 min rest |
| BUY IN – 15 pull ups / ring rows – 20 for RX |
| remainder of the 3 mins |
| AMRAP of |
| 5 Power cleans |
| 5 Front squats |
| 5 STOH |
| RX 60/40 INT 50/35 BEG 20/15 |