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STRENGTH
Back Squat/Pull Ups
E2MOM 5 Sets
3 Back Squats
Start @ 70% Of 1 RM
Building To Heavy Last Set
E2MOM 5 Sets
5-8 Strict Pull Ups
Weighted/BW/Banded/RR
WOD
“Alpha – Bravo – Charlie”
Rx
A – 5 Min Time Cap
21 – 15 – 9
WB 12/9
KB Swing 32/24
3 Min Rest
B – 3 Min AMRAP
Squat Clean 70/50
2 Min Rest
C – 1 Min AMRAP
STOH 70/50
Int
A – 5 Min Time Cap
21 – 15 – 9
WB 9/6
KB Swing 24/16
3 Min Rest
B – 3 Min AMRAP
Squat Clean 60/40
2 Min Rest
C – 1 Min AMRAP
STOH 60/40
Beginners
A – 5 Min Time Cap
21 – 15 – 9
WB 6/3
KB Swing 16/12/8
3 Min Rest
B – 3 Min AMRAP
PC + Thruster 30/20
2 Min Rest
C – 1 Min AMRAP
STOH 30/20
Score = Total Reps & Total Time
Scale As Required
WOD
“The Seven”
7 Rounds For Time
7 Press Ups Rx HSPU Int HRPU Beg KPU
7 Thrusters Rx 60/40 Int 50/35 Beg 35/25
7 Knee Raises Rx K2E Int/Beg HKR
7 Deadlifts Rx 110/75 Int 90/60 Beg 60/40
7 Burpees
7 KB Swings Rx 32/24 Int 24/20 Beg 20/16
7 Pull Ups Rx/Int Beg Ring Rows
Score = Total Time
Scale As Required
STRENGTH
Complex
E2MOM 7 Sets Building
Rx
1 Hang Squat Snatch
1 Squat Snatch
2 OHS
Int
2 Hang Power Snatch
3 OHS
Beginners
Power Snatch Technique
WOD
“Amarok”
Rx/Int/Beg
10 Min AMRAP
15/12 Cal Row
10 Alt DB Snatch Rx 25/15 Int/Beg 20/10
5 TTB/HKR
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Buffalo Soldier”
Rx/Int/Beg
5 Rounds
100m DBL KB Farmers Carry 32/24
200m SB Run 20/15
40m Run
2 Min Rest
Score = Total Time
Scale As Required
STRENGTH
Bench Press/DB Rows
E2MOM 5 Sets
5 Bench Press
Building Start @ 60% Of 1 RM
Building To Heavy Last Set
E2MOM 5 Sets
5-8 L + R Heavy Dumbbell Rows
WOD
“Triton”
Rx
3 Rounds
21 WB 12/9
15 C2B
9 C & J 60/40
R1 60/40 R2 75/50 R3 90/60
Int
3 Rounds
21 WB 9/6
15 Pull Ups
9 C & J 50/35
R1 50/35 R2 60/40 R3 70/45
Beginners
3 Rounds
21 WB 6/3
15 Ring Rows
9 C & J 35/25 (All Rounds)
Score = Total Time
Scale As Required
STRENGTH
Back Squat/TTB/KR
E2MOM 5 Sets
5 Back Squats
Building Start @ 60% Of 1 RM
Building To Heavy Last Set
E2MOM 5 Sets
5-8 Strict TTB
5-8 Strict Knee Raises 3 Secs Pause At Top
WOD
“Raptor”
Rx/Int
10 Min Time Cap
1000m Row
30 Bar Facing Burpees
20 Squat Cleans Rx 70/50 Int 50/35
Remainder of Time
STOH Rx 70/50 Int 50/35
Beginners
10 Min Time Cap
1000m Row
30 Bar Facing Burpees
20 Front Squats 35/25
Remainder of Time
STOH 35/25
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
Auckland Anniversary
“Tututango” Pairs
A = 10 Min Time Cap
Complex
3 Power Cleans
3 Push Jerks
Find Heaviest Combined Total
5 Min Rest
B = 6 Min AMRAP
Ladder 1-2-3-4-5-6 Etc
DL Rx 70/50 Int 60/40 Beg 40/30
Press Ups Rx HSPU Int HRPU Beg KPU
TM 1 = Odd Numbers
TM 2 = Even Numbers
5 Min Rest
C = 6 Min AMRAP
100m Run Together
1 Rope Climb Each Rx Legless Int Footbite Beg Progression
5 Min Rest
D = For Time
60 Power Snatch Rx 60/40 Int 50/35 Beg 30/20
200 DU/300 Singles
Score = Total Reps & Total Time & Total Heaviest Combined Weight
Scale As Required
WOD
“Thanksgiving With The Girls”
Rx/Int/Beg
“Angie’s” House
20 Pull Ups/Ring Rows
20 Push Ups/Knee Push Ups
20 Sit Ups
20 Air Squats
“Helen’s” House
400m Run
21 KB Swing Rx 24/16 Int 20/12 Beg 16/12/8
12 Pull Ups/Jumping Pull Ups
“Fran’s” House
15 Thursters Rx 42.5/30 Int 35/25 Beg 25/15
“Nancy’s” House
400m Run
15 OH Squats Rx 42.5/30 Int 35/25 Beg 25/15
“Grace’s/Isabel’s” House
20 Ground To Over Head Rx 60/40 Int 50/35 Beg 35/25
“Kelly’s” House
400m Run
30 Box Jumps Rx/Int 24/20 Beg 20/16
30 Wall Balls Rx/Int 9/6 Beg 6/3
Score = Total Time
Scale As Required
STRENGTH
Push Jerk/Pull Up
E2MOM 5 Sets
5 Push Jerks
Building Start @ 60% Of 1 RM
Building To Heavy Last Set
E2MOM 5 Sets
5-8 Strict BW Pull Ups
Weighted
BW/Bands
Low Ring Rows
WOD
“Game Of 2 Halves”
Rx/Int/Beg
20 TTB Rx HKR Int/Beg
20 Front Squats Rx 60/40 Int 50/35 Beg 40/30
20 Jerks Rx 60/40 Int 50/35 Beg 40/30
20 Box Jump Overs 24/20
20 KB Swings Rx 32/24 Int 24/20 Beg 20/12
10 TTB Rx HKR Int/Beg
10 Front Squats Rx 60/40 Int 50/35 Beg 40/30
10 Jerks Rx 60/40 Int 50/35 Beg 40/30
10 Box Jump Overs 24/20
10 KB Swings Rx 32/24 Int 24/20 Beg 20/12
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Roosters RPM”
Rx/Int/Beg
5 Rounds
1 Min ME Sledgehammer Strikes
30 Secs Rest
1 Min ME Alt DB Snatches Rx 25/15 Int 20/10 Beg 15/10/5
30 Secs Rest
1 Min ME Burpee Rx BMU Int PU Beg Bar Taps
30 Secs Rest
1 Min ME 10m Bear Crawl Fwd/Rev
30 Secs Rest
1 Min ME DU/SS
30 Secs Rest
Score = Total Reps
Scale As Required