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GAME
Coaches Choice
Warm Up Game
WOD
“The Storm”
6 Rounds
30 DU
20 Cals Row/AB/Ski Erg
15 KB Swings (A) Rx 24/16 Int 20/12 Beg 16/12/6
10 Plate Burpees
Score = Total Time
Scale As Required
STRENGTH
Back Squat
Min 0 – 2 – 4
5 Back Squats
Min 6 – 8
3 Back Squats
Min 10 – 12
2 Back Squats
Min 14 – 16
1 Back Squats
Building To Heavy Single
WOD
“Bumble Bee”
Rx
5 Min AMRAP
5 Deadlifts 100/70
10 HSPU
5 Min Rest
5 Min AMRAP
5 STOH 60/40
10 Box Jump Overs 24/20
Int
5 Min AMRAP
5 Deadlifts 80/60
10 HR Press Up
5 Min Rest
5 Min AMRAP
5 STOH 50/35
10 Box Jump Overs 24/20
Beginners
5 Min AMRAP
5 Deadlifts 60/40
10 Knee Press Up
5 Min Rest
5 Min AMRAP
5 STOH 35/25
10 Box Jump Overs 20/16
Score = Total Reps
Scale As Required
STRENGTH
TGU/Lunges
E2MOM 4 Sets
TGU
2 L + 2 R
Building
E2MOM 4 Sets
10 Alt Barbell Front Rack Lunge
Building
WOD
“50/50”
Rx
5 Min Time Cap
20 TTB
15 Lateral Bar Burpees
15 Power Snatches 70/45
5 Min Rest
5 Min Time Cap
20 WB 12/9
15 Lateral Bar Burpees
15 Thrusters 70/45
Int
5 Min Time Cap
20 HKR
15 Lateral Bar Burpees
15 Power Snatches 50/35
5 Min Rest
5 Min Time Cap
20 WB 9/6
15 Lateral Bar Burpees
15 Thrusters 50/35
5 Min Time Cap
20 HKR
15 Lateral Bar Burpees
15 Power Snatches 35/25
5 Min Rest
5 Min Time Cap
20 WB 683
15 Lateral Bar Burpees
15 Thrusters 35/25
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Monkey Business”
5 Rounds
400m Run
10 SDHP Rx 40/30 Int 35/25 Beg 20/15
15 Abmat Situps
2 Rope Climbs/Progressions
Score = Total Time
Scale As Required
STRENGTH
Bench Press/Pull Ups
E3MOM 5 Sets
5 Bench Press
Start @ 60% Of 1 RM
Building
Superset
5 – 8 Strict BW Pull Ups
Weighted/BW/Bands
WOD
“27 RPR”
10 Min AMRAP
12 Deadlifts Rx 70/50 Int 60/40 Beg 40/30
9 Box Jumps Overs Rx/Int 24/20 Beg 20/16
6 Push Jerks Rx 70/50 Int 60/40 Beg 40/30
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Rowing Cindy”
Rx
20 Min AMRAP
5 C2B Pull Ups
10 Defecit Press Ups On 20kg Plates
15/12 Cal Row
Int
20 Min AMRAP
5 Pull Ups
10 Press Ups
15/12 Cal Row
Beginners
20 Min AMRAP
5 Low Ring Rows
10 Knee Press Ups
15/12 Cal Row
Score = Total Reps
Scale As Required
STRENGTH
Squat Clean
E2MOM 7 Sets
Min 0 – 2 – 4
5 Squat Cleans not TnG
Min 6 – 8
3 Squat Cleans not TnG
Min 10 – 12
2 Squat Cleans not TnG
Start @ 70% Of 1 RM
Building To Heavy
WOD
“More Torque”
3 Min AMRAP
C & J Rx 80/60 Int 60/40 Beg 40/30
2 Min Rest
2 Min AMRAP
C & J Rx 70/50 Int 50/35 Beg 35/25
1 Min Rest
1 Min AMRAP
C & J Rx 60/40 Int 40/30 Beg 30/20
Finisher 400m DBL KB Farmers Carry Heavy
Score = Total Reps
Scale As Required
STRENGTH
Strict/Push Press
E2MOM 5 Sets
3 Strict Press
3 Push Press
Start @ 70% Of 1 RM
Building
WOD
“Flash 100”
Rx
15 C2B
15 Box Jump Overs 24/20
15 HSPU
15 DL 100/70
10 C2B
10 Box Jump Overs 24/20
10 HSPU
10 DL 100/70
Int
15 PU
15 Box Jump Overs 24/20
15 HRPU
15 DL 80/60
10 PU
10 Box Jump Overs 24/20
10 HRPU
10 DL 80/60
Beginners
15 RR
15 Box Jump Overs 20/16
15 KPU
15 DL 60/40
10 RR
10 Box Jump Overs 20/16
10 KPU
10 DL 60/40
Score = Total Time
Scale As Required