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GAME
Coaches Choice
Warm Up Game
WOD
“12 Days Of Christmas”
Sequence = 1, 2-1, 3-2-1, 4-3-2-1 …
Rx
1 Sumo Deadlift High Pull 35/25
2 Thrusters 35/25
3 Push Press 35/25
4 Power Cleans 35/25
5 Power Snatches 35/25
6 Kettlebell Swings 24/16
7 Pull Ups
8 Knees To Elbows
9 Box Jumps 24/20
10 Double Unders
11 Burpees
12 Overhead Walking Lunges 20/10
Int
1 Sumo Deadlift High Pull 30/20
2 Thrusters 30/20
3 Push Press 30/20
4 Power Cleans 30/20
5 Power Snatches 30/20
6 Kettlebell Swings 20/12
7 Pull Ups
8 HKR
9 Box Jumps 24/20
10 Double Unders/40 Singles
11 Burpees
12 Overhead Walking Lunges 15/7.5
Beginners
1 Sumo Deadlift High Pull 25/15
2 Thrusters 25/15
3 Push Press 25/15
4 Power Cleans 25/15
5 Power Snatches 25/15
6 Kettlebell Swings 16/12/8
7 Ring Rows
8 HKR
9 Box Jumps 20/16
10 Double Unders/40 Singles
11 Burpees
12 Overhead Walking Lunges 10/5
Score = Total Time
Scale As Required
STRENGTH
Complex
20 Min Time Cap
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
Build To Heavy Last Set
WOD
“Bodyweight Ninja”
Rx
Cash In
200m Bodyweight Gear Shuttle = Moving Any Weighted Gear Equal To
Your BW To The 200m Mark & Back Which Could Take More Than 1 Trip
5 Rounds
5 Strict Weighted Pull Ups 8/4
10 Deficit Press Ups 20kg Plates
30 DU
Cash Out
30 AB/Shwinn/Ski Erg Cals
Int
Cash In
200m 3/4 Bodyweight Gear Shuttle = Moving Any Weighted Gear Equal To
Your 3/4 BW To The 200m Mark & Back Which Could Take More Than 1 Trip
5 Rounds
5 Strict Pull Ups/Bands
10 HR Press Ups
30 DU
Cash Out
30 AB/Shwinn/Ski Erg Cals
Beginners
Cash In
200m 1/2 Bodyweight Gear Shuttle = Moving Any Weighted Gear Equal To
Your 1/2 BW To The 200m Mark & Back Which Could Take More Than 1 Trip
5 Rounds
5 Strict Pull Ups/Bands/RR
10 Knee Press Ups
50 Single Skips
Cash Out
30 AB/Shwinn/Ski Erg Cals
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“RPM” (30 Mins)
Rx/Int/Beginners
5 Rounds
1 Min ME Row Cals
30 Secs Rest
1 Min ME DBL KB STOH Rx 20/16 Int 16/12 Beg 12/8
30 Secs Rest
1 Min ME 10m Shuttles
30 Secs Rest
1 Min ME Abmat Sit Ups
30 Secs Rest
Score = Total Reps
Scale As Required
STRENGTH
Snatches/Ring Dips
E2MOM 5 Sets
3 Power Snatches Not TnG
Building
Then
E2MOM 5 Sets
5 – 8 Strict Ring Dips
Rx = Weighted
Int = BW/Bands
Beg = Low Ring Rows/Bands
WOD
“Double Barrell”
Rx
4 Min AMRAP
3 Power Snatches 60/40
6 Box Jump Overs 24/20
3 Min Rest
4 Min AMRAP
3 Clusters 60/40
6 C2B
Int
4 Min AMRAP
3 Power Snatches 50/35
6 Box Jump Overs 24/20
3 Min Rest
4 Min AMRAP
3 Clusters 50/35
6 Pull Ups
Beginners
4 Min AMRAP
3 Power Snatches 25/15
6 Box Jump Overs 20/16
3 Min Rest
4 Min AMRAP
3 Thrusters 25/15
6 Ring Rows
Score = Total Reps
Scale As Required
WOD
“Saturday Night Fever” (Pairs)
Rx
2 Rounds
300m Run Together
30 Lateral Bar Burpees
30 Power Cleans 60/40
30 Alt Box Jumps 24/20
30 SB 20/15
300m Run Together
30 KB Swings 32/24 (A)
30 MB Sit Ups Interlocked 9/6
30 Alt DB Snatches 25/15
30 Front Squats 60/40
Int
2 Rounds
300m Run Together
30 Lateral Bar Burpees
30 Power Cleans 50/35
30 Alt Box Jumps 24/20
30 SB 15/9
300m Run Together
30 KB Swings 24/20 (A)
30 MB Sit Ups Interlocked 9/6
30 Alt DB Snatches 20/10
30 Front Squats 50/35
Beginners
2 Rounds
300m Run Together
30 Lateral Bar Burpees
30 Power Cleans 35/25
30 Alt Box Jumps 20/16
30 SB 9/6
300m Run Together
30 KB Swings 16/12 (A)
30 MB Sit Ups Interlocked 6/3
30 Alt DB Snatches 15/10/5
30 Front Squats 35/25
Score = Total Time
Scale As Required
Shared Load
STRENGTH
Bench Press/Deadlift
20 Min Time Cap
Min 0 – 4 – 8 – 12 – 16
5 Bench Press
Start @ 60% Of 1 RM Building To Heavy
Min 2 – 6 – 10 – 14 – 18
5 TNG Deadlifts
Start @ 60% Of 1 RM Building To Heavy
WOD
“Beaumonts Way”
Rx
10 – 8 – 6 – 4 – 2
C & J
10 @ 60/40
8 @ 70/50
6 @ 80/60
4 @ 90/65
2 @ 100/70
50 – 40 – 30 – 20 – 10
DU
Int
10 – 8 – 6 – 4 – 2
C & J
10 @ 50/35
8 @ 60/40
6 @ 70/45
4 @ 75/47.5
2 @ 80/50
50 – 40 – 30 – 20 – 10
DU
Beginners
10 – 8 – 6 – 4 – 2
C & J 40/25
80 – 70 – 60 – 50 – 40
Single Skips
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Apollo”
Rx
20 Min Time Cap
10 Min AMRAP
Min 0 – 10
10 WB 12/9
10 TTB
1 Legless Rope Climb
10 KB SDHP 32/24
10 Burpees
Min 10 – 20
Run For Distance On 400m Circuit
Int
20 Min Time Cap
10 Min AMRAP
Min 0 – 10
10 WB 9/6
10 HKR
1 Rope Climb
10 KB SDHP 24/20
10 Burpees
Min 10 – 20
Run For Distance On 400m Circuit
Beginners
20 Min Time Cap
10 Min AMRAP
Min 0 – 10
10 WB 6/3
10 HKR/20 Rig Taps
2 Rope Climb Progressions
10 KB SDHP 20/16
10 Burpees
Min 10 – 20
Run For Distance On 400m Circuit
Score = Total Reps
Scale As Required
STRENGTH
Snatch Complex
20 Min Time Cap
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
Reset Bar On floor
1 Squat Snatch
Build To Technique Weight/Moderately Heavy
Beginners
1 Power Snatch
2 Hang Power Snatches
WOD
“Sonny Spoon”
Rx/Int/Beg
5 Rounds
30 Secs ME Row Cals
1 Min Rest
30 Secs ME AB/Shwinn Cals
1 Min Rest
Finisher
Challenging Weight DBL KB OH Carry
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Hateful Eight”
Rx
8 Rounds
8 Push Ups
8 Abmat Sit Ups
8 Air Squats
8 C2B Pull Ups
8 Deadlifts 42.5/30
8 Hang Power Cleans 42.5/30
8 STOH 42.5/30
8 Cal Row
Int
8 Rounds
8 Push Ups
8 Abmat Sit Ups
8 Air Squats
8 Pull Ups
8 Deadlifts 35/25
8 Hang Power Cleans 35/25
8 STOH 35/25
8 Cal Row
Beginners
8 Rounds
8 Push Ups
8 Abmat Sit Ups
8 Air Squats
8 Ring Rows
8 Deadlifts 30/20
8 Hang Power Cleans 30/20
8 STOH 30/20
8 Cal Row
Score = Total Time
Scale As Required
STRENGTH
Back Squat/Pull Ups
E2MOM 5 Sets
3 Back Squats
Start @ 75% Of 1 RM Building
Then
E2MOM 5 Sets
5 – 8 Strict BW Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Low Ring Rows/Bands
WOD
“Yogi Bear”
Rx
10 Min AMRAP
15/12 Cal Row
10m HS Walk
3 Heavy Deadball/Atlas Stone G2S 70/55
Int
10 Min AMRAP
15/12 Cal Row
10m Bear Crawl Fwd
10m Bear Crawl Rev
3 Heavy Deadball/Atlas Stone G2S 55/35
Beginners
10 Min AMRAP
15/12 Cal Row
10m Bear Crawl Fwd
10m Bear Crawl Rev
3 Heavy Deadball/Atlas Stone G2S 30/20
Score = Total Reps
Scale As Required