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SKILL / STRENGTH
Back squat E230MOM
3 sets of 3 @ 85%
2 sets of 8 @ 65%
WOD
5 Rounds for time  (7-10min)
15 Wallballs
5 Devils press
RX 12/9      20/15
INT 9/6      15/10
BEG 6/3      10/5
SKILL / STRENGTH
50 TTB For time
* scale to straight leg raises for beginners
WOD
3 Rounds for time  (24-30min)
800m Run
30 Burpees to target
30 Plate box step ups
RX / INT  10/5     24/20
BEG 5/5     20/16
STRENGTH
Push Press/Pull Ups 
E3MOM 5 Sets
5 Push Press Building
Superset
5 – 8 Strict Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands
WOD
“Warrior 64”
Rx
Cash In Pay The Bouncer 64 DU
16 BW Back Squats
16 BW Bench Press
16 BW Power Cleans
16 1 1/2 BW Deadlifts
Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo
Int
Cash In Pay The Bouncer 64 DU/128 Singles
16 3/4 BW Back Squats
16 3/4 BW Bench Press
16 3/4 BW Power Cleans
16 BW Deadlifts
Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo
Beginners
Cash In Pay The Bouncer 128 Single Skips
16 1/2 BW Back Squats
16 1/2 – 1/4 BW Bench Press
16 1/2 – 1/4 BW Power Cleans
16 1/2 BW Deadlifts
Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“The People Ilum”
Rx
6 Rounds
E6MOM Alt Between A & B
A = Min 0 – 12 – 24
500m Row
10 C & J A – 80/55 B – 70/50
B = Min 6 – 18 – 30
4 Min Time Cap
400m Run
Remainder Of Time ME LBB
Int
6 Rounds
E6MOM Alt Between A & B
A = Min 0 – 12 – 24
500m Row
10 C & J A – 60/40 B – 50/35
B = Min 6 – 18 – 30
4 Min Time Cap
400m Run
Remainder Of Time ME LBB
Beginners
6 Rounds
E6MOM Alt Between A & B
A = Min 0 – 12 – 24
500m Row
10 C & J A – 35/25
B = Min 6 – 18 – 30
4 Min Time Cap
400m Run
Remainder Of Time ME LBB
Score = Total Reps
Scale As Required
STRENGTH
OHS/Back Squat
Rx/Int
15 Min Time Cap
5 OHS
Building
Beginners
15 Min Time Cap
5 Back Squats
Building AWATA
WOD
“Back To The Roots”
Rx
15 – 9 – 6
WB 12/9
C2B Pull Ups
Straight Into
9 – 6 – 3
Squat Snatch 60/40
BMU
Int
15 – 9 – 6
WB 9/6
Pull Ups
Straight Into
9 – 6 – 3
Squat Snatch 50/35
C2B
Beginners
15 – 9 – 6
WB 6/3
Ring Rows
Straight Into
9 – 6 – 3
Power Snatch 30/25
Ring Rows
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Da Vinci Code” A + B + C = DVC
Rx
A = Min 0 – 7
Find 3 RM Thruster
B = Min 7 – 14
7 Min AMRAP
5 DL 100/70
8 HSPU
9 TTB
C = Min 14 – 21
Farmers Carry For Distance On 400m Circuit
DBL KB 32/24 Every 50m = 1 Rep
Int
A = Min 0 – 7
Find 3 RM Thruster
B = Min 7 – 14
7 Min AMRAP
5 DL 90/60
8 HSPU 1 – 2 Mats
9 TTB/HKR
C = Min 14 – 21
Farmers Carry For Distance On 400m Circuit
DBL KB 24/20 Every 50m = 1 Rep
Beginners
A = Min 0 – 7
Find 3 RM Thruster
B = Min 7 – 14
7 Min AMRAP
5 DL 60/40
8 HR Press Ups
9  HKR
C = Min 14 – 21
Farmers Carry For Distance On 400m Circuit
DBL KB 20/16 Every 50m = 1 Rep
Score = Total DVC
Scale As Required
STRENGTH
Power Cleans
Rx/Int
E2MOM 8 Sets
Power Cleans Not TnG
Min 0 & 2 5 Power Cleans
Min 4 & 6 3 Power Cleans
Min 8 & 10 2 Power Cleans
Min 12 & 14 1 Power Clean
Beginners
E2MOM 8 Sets
5 Power Cleans AWATA
WOD
“Triple H”
Rx
500m – 400m – 300m – 200m – 100m Row
50 – 40 – 30 – 20 – 10 Abmat Situps
1 Legless Rope Climb After Each Round
Int
500m – 400m – 300m – 200m – 100m Row
50 – 40 – 30 – 20 – 10 Abmat Situps
1 Footbite Rope Climb After Each Round
Beginners
500m – 400m – 300m – 200m – 100m Row
50 – 40 – 30 – 20 – 10 Abmat Situps
2 Rope Climb Progressions After Each Round
Score = Total Time
Scale As Required
WOD
“Ninja Turtles”
Rx
Teams Of 3 (Shared Load)
1000m Team Run Together
75 Box Jump Overs 24/20
60 Clean and Jerks 60/40
15 Rope Climbs
60 Snatches 60/40
75 Box Jump Overs 24/20
1000m Team Run Together
Int
Teams Of 3 (Shared Load)
1000m Team Run Together
75 Box Jump Overs 24/20
60 Clean and Jerks 50/35
15 Rope Climbs
60 Snatches 50/35
75 Box Jump Overs 24/20
1000m Team Run Together
Beginners
Teams Of 3 (Shared Load)
1000m Team Run Together
75 Box Jump Overs 20/16
60 Clean and Jerks 30/20
15 Rope Climbs Progressions
60 Power Snatches 30/20
75 Box Jump Overs 20/16
1000m Team Run Together
Score = Total Time
Scale As Required
STRENGTH
DB Bench Press/Pull Ups
E3MOM 5 Sets
Alt Heavy DB Bench Press 8L + 8R
Superset
5 – 8 Strict Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands
WOD
“The Peoples Forehead”
Rx
50 – 40 – 30 – 20 – 10 DU
25 – 20 – 15 – 10 – 5 TTB
10 – 8 – 6 – 4 – 2 Deadlifts 100/70
Int
50 – 40 – 30 – 20 – 10 DU
25 – 20 – 15 – 10 – 5 TTB/HKR
10 – 8 – 6 – 4 – 2 Deadlifts 90/60
Beginners
50 – 40 – 30 – 20 – 10 Single Skips
25 – 20 – 15 – 10 – 5 HKR
10 – 8 – 6 – 4 – 2 Deadlifts 60/40
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Thunder Thighs”
Rx
6 Rounds
E6MOM Complete
500m Row
10 Clusters 60/40
Int
6 Rounds
E6MOM Complete
500m Row
10 Clusters 50/35
Beginners
6 Rounds
E6MOM Complete
500m Row
10 Thrusters 25/15
Score = Total Time
Scale As Required