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STRENGTH
15 Min Time Cap
Rx/Int
Complex
3 TnG Power Cleans
2 Push Jerks
1 Split Jerk
Build to Heavy Set
Beginners
Complex/Skill
3 Power Cleans Not TnG
2 Push Press
1 Push Jerk
For Skill AWATA
WOD
For Time
Rx/Int
9 C & J 60/40 / Int 40/30
100m Run
6 C & J 70/50 / Int 50/35
150m Run
3 C & J 80/60 / Int 60/40
200m Run
9 C & J 80/60 / Int 60/40
200m Run
6 C & J 70/50 / Int 50/35
150m Run
3 C & J 60/40 / Int 40/35
100m Run
Beginners
9 C & J 40/30
100m Run
6 C & J 40/30
150m Run
3 C & J 40/30
200m Run
9 C & J 40/30
200m Run
6 C & J 40/30
150m Run
3 C & J 40/30
100m Run
Score = Total Time
Scale As Required
STRENGTH
10 Rounds
Rx/Int
Alternate Between DL & Bench
Min 0 – 4 – 8 -12 – 16
5 Deadlifts TnG Start @ 60% 1 RM
Building to Heavy
Min 2 – 6 -10 – 14 – 18
5 Bench Press Start @ 60% 1 RM
Building to Heavy
Beginners
AWATA
WOD
3 Rounds For Time
Rx
15 Power Snatches 40/30
30 Double Unders
15 Wall Balls 12/9
30 Double Unders
3 Rounds For Time
Intermediate
15 Power Snatches 35/25
30 Double Unders
15 Wall Balls 9/6
30 Double Unders
Beginners
15 Power Snatches 30/20
60 Single Skips
15 Wall Balls 6/3
30 Single Skips
Score = Total Time
Scale As Required
WOD
“Hefty 30s”
30 Box Jumps 24/20 20/16
30 C2B/Pull Ups/Ring Rows
30 Power Cleans 50/35 40/30 30/20
30 Front Squats 50/35 40/30 30/20
30 TTB
30 Push Press 50/35 40/30 30/20
30 Deadlifts 50/35 40/30 30/20
30 Wall Balls 12/9 9/6 6/3
30 Burpees
30 Double Unders/60 Single Skips
Score = Total Time
Scale As Required
WOD
Pairs
7 Min AMRAP
1,1 2,2 3,3 4,4 5,5 Etc
TM 1 Odd Numbers
TM 2 Even Numbers
Rx
HSPU
Deadlifts 100/70
Int
HR Press Ups
Deadlifts 70/50
Beg
Knee Press Ups
Deadlifts 50/35
7 Min AMRAP
YGIG
Heavy Deadball Atlas Stone G2S
EMOM 20m Carry 10m Each
7 Min AMRAP
5 Pull Ups
10 Alt DB Snatch
15 Air Squats
Rx C2B/DB Snatch 25/15
Int PU/DB Snatch 20/10
Beg RR/DB Snatch 15/10/5
Team Members Alternate After Each Movement
Score = Total Reps
Scale As Required
WOD
6 Rounds
Rx/Int
1 Min ME Row Cals
1 Min ME KB Swings (A) 24/20/16
1 Min ME Abmat Sit Ups
1 Min ME DU
1 Min Rest
Beginners
1 Min ME Row Cals
1 Min ME KB Swings (A) 16/12/8
1 Min ME Abmat Sit Ups
1 Min ME Single Skips
1 Min Rest
Score = Total Reps
Scale As Required
STRENGTH
E2MOM 4 Sets
Rx/Int
5 Front Squats
Start @ 60%
Building To Heavy
Beginners
5 Back Squats
Building AWATA
E2MOM 4 Sets -5-8 Reps
Rx/Int/Beg
Strict Body Weight Pull Ups
Weighted
Bands
2-3 Sec Negatives
Low Ring Rows
WOD
8 Min AMRAP
Rx
20 Box Jumps 30/24
30 Power Snatches 40/30
40 Overhead Squats 40/30
50/35 AB 70/50 AD
Intermediate
20 Box Jumps 24/16
30 Power Snatches 30/25
40 Overhead Squats 30/25
50/35 AB 50/35 Row Cals
Beginners
20 Box Jumps 20/16
30 Alt DB Snatches 15/10
40 Alt OVH Plate Lunges 15/10
50/35 AD 50/35 Row Cals
Score = Total Reps
Scale As Required
STRENGTH
15 Min Time Cap
Rx/Int
Complex
3 TnG Power Cleans
2 Hang Squat Cleans
1 Split Jerk
Build to Heavy Set
Beginners
Complex/Skill
3 Power Cleans Not TnG
2 Front Squats
1 Push Jerk
For Skill AWATA
WOD
20 Min AMRAP
Rx
6 Power Cleans 70/50
6 STOH 70/50
8 Lateral Bar Burpess
200m Run
Intermediate
6 Power Cleans 60/40
6 STOH 60/40
8 Lateral Bar Burpess
200m Run
Beginners
6 Power Cleans 35/25
6 STOH 635/25
8 Lateral Bar Burpess
200m Run
Score = Total Reps
Scale As Required
STRENGTH
E2MOM 4 Sets
Rx/Int
3 Deadlifts TnG
Start @ 60%
Building to Heavy
Beginners
5 Deadlifts
Skill/Building AWATA
E2MOM 4 Sets
Rx/Int
3 Push Press
Start @ 60%
Building to Heavy
5 Push Press
Skill/Building AWATA
WOD
10 Min Time Cap
“Unbroken”
Rx
60 WB 9/6
60 DU
40 HR Press Ups
40 DU
20 TTB
20 DU
Intermediate
50 WB 9/6
50 DU
30 HR Press Ups
30 DU
15 TTB
15 DU
Beginners
45 WB 6/3
50 Single Skips
25 HR Press Ups
50 Single Skips
25 KR
50 Single Skips
Penalty = 3 Box Jump Ovas If Any Movements Are Broken.
Score = Total Time Or Reps If Not Completed Within Time Cap.
Scale As Required
STRENGTH
E2MOM 5 Sets 5-8 Reps
Rx/Int/Beg
Strict Body Weight Pull Ups
Weighted
Bands
2-3 Sec Negatives
Low Ring Rows
E2MOM 5 Sets
Rx/Int
TGU 2L + 2R
Building to Heavy
Beginners
TGU 2L + 2R
Skill/AWATA
WOD
“Choose Your Poison”
Rx/Int
30-25-20-15-10-5
Calories : Row/AB/AD
Abmat Sit Ups
Beg
25-20-15-10-5
Calories : Row/AB/AD
Abmat Sit Ups
Score = Total Time
Scale As Required