Slide 1Slide2Slide 3Slide 4Slide 5
STRENGTH
8 Min EMOM
Odd Min = Upside Down
Rx = 5 Strict HSPU
Int = 5 Strict HSPU 1-2 Mats
Beginners = Kick Up To Handstand 2-3 Sec Negatives On Wall
Even Min = 10 Heavy DBL KB Front Rack Lunges Alternating
WOD
21 Min AMRAP
Rx
20/16 Cal AB
18 KB Swings 24/16
2 Legless Rope Climbs
15 C2B PU
12 DBL KB Push Press 24/16
Int
20/16 Cal Row
18 KB Swings 20/12
2 Rope Climbs
15 PU
12 DBL KB Push Press 20/12
Beginners
20/16 Cal Row
18 KB Swings 16/12
2 Rope Climb Progressions
15 RR
12 DBL KB Push Press 16/12
Score = Total Reps
Scale As Required
STRENGTH
5 x 3 Front Squat E2MOM
Start @ 70% 1 RM
Building To Heavy Last Set @ 90% 1 RM
Strict BW Pull Ups E2MOM 5 Sets
Rx = Weighted 5 – 8 Reps
Int = BW/Banded 5 – 8 Reps
Beginners = Banded/Low RR 5 – 8 Reps
WOD
Rx
8 Min AMRAP
Asscending Ladder
2,2 4,4 6,6 Etc
Alternating Hang DB C & J 25/15
TTB
Int
8 Min AMRAP
Asscending Ladder
2,2 4,4 6,6 Etc
Alternating Hang DB C & J 20/10
Hanging KR
Beginners
8 Min AMRAP
Asscending Ladder
2,2 4,4 6,6 Etc
Alternating Hang DB C & J 15/10/5
Hanging KR
Score = Total Reps
Scale As Required
STRENGTH
E2MOM 5 Sets
1 Power Clean
1 Hang Squat Clean
1 Split Jerk
Build To Heavy
WOD
8 Rounds E3MOM (24 Mins)
30 Secs ME Power Clean
200m Run
Power Clean Weight
Rnds 1,2 Rx 60/40 Int 40/35 Beg 35/25
Rnds 3,4 Rx 70/50 Int 50/40 Beg 40/30
Rnds 5,6 Rx 80/55 Int 60/45 Beg 45/35
Rnds 7,8 Rx 90/60 Int 70/50 Beg 50/40
Score = Total PC Reps
Score = Slowest 200m Run
Scale As Required
STRENGTH
5 x 3 Back Squat E2MOM
Start @ 70% 1 RM
Building To Heavy Last Set @ 90% 1 RM
5 x 3 Strict Jerk E2MOM
Start @ 70% 1 RM
Building To Heavy Last Set @ 90% 1 RM
WOD
Rx
7 Min AMRAP
8 DB Renegades 25/15
10 Heavy WB 12/9
Int
7 Min AMRAP
8 DB Renegades 20/10
10 WB 9/6
Beginners
7 Min AMRAP
8 DB Renegades 15/10/5
10 WB 6/3
Renegades = 1 DB Press Up + 1 DB R Row + 1 DB L Row
Finisher
4 Rounds
20 Secs ME Hollow Rocks
10 Secs Rest
20 Secs ME Arch Rocks
10 Secs Rest
Score = Total Reps
Scale As Required
WOD
“Lone Ranger”
6 Rounds
Rounds 1 – 3 – 5
5 Min Time Cap
400m Run
Remainder Of Time
AMRAP
5 Pull Ups
10 Press Ups
15 Air Squats
2 Min Rest
Rounds 2 – 4 – 6
5 Min Time Cap
400m Run
Remainder Of Time
3 Power Cleans 60/40
6 TTB
9 Bar Hops
2 Min Rest
Score = Total Time
Scale As Required
STRENGTH
15 Min Time Cap
Snatch Complex
1 Power Snatch
1 Hang Snatch
Reset On Floor
1 Snatch
Building
Beginners
Power Snatch Technique
WOD
Rx
7 Min AMRAP
10 Alt DB Snatches 30/20
30 DU
Int
7 Min AMRAP
10 Alt DB Snatches 25/15
30 DU
Beginners
7 Min AMRAP
10 Alt DB Snatches 15/10
40 Single Skips
Score = Total Reps
Scale As Required
Finisher
400m KB Farmers Carry
Rx – 32/24
Int = 24/16
Beginners = 20/12
SKILL
8 Min EMOM
Odd Min = 1 Rope Climb
Rx = Legless
Int = Footbite
Beginners = Progressions
Even Min = Bar Work
Rx = 2-3 RMU/BMU
Int = 2-3 Kipping PU/C2B
Beginners = Beat Beat Swing
WOD
“Rankel”
Rx
AMRAP In 20 Mins
6 Deadlifts 100/70
7 Burpee C2B
10 Kettlebell Swings 32/24
200m Run
Int
AMRAP In 20 Mins
6 Deadlifts 80/50
7 Burpee Pull Ups
10 Kettlebell Swings 24/16
200m Run
Beginners
AMRAP In 20 Mins
6 Deadlifts 80/50
7 Burpee Bar Taps
10 Kettlebell Swings 20/12
200m Run
Score = Total Reps
Scale As Required
STRENGTH
5 x 4 Back Squat E2MOM
Start @ 70% 1 RM
Building To Heavy Last Set @ 90% 1 RM
Heavy Dumbbell Rows 5 Sets E2MOM
5-8 L + R
WOD
Rx
11 Min Time Cap
5 Rounds
3 Heavy Deadball G2S
15/12 Row Cals
10 HSPU
Deadball Should Be A Challenging Weight
Int
11 Min Time Cap
5 Rounds
3 Heavy Deadball G2S
12/10 Row Cals
10m Bear Crawl Fwd
10m Bear Crawl Rev
Deadball Should Be A Challenging Weight
Beginners
11 Min Time Cap
5 Rounds
3 Deadball G2S
12/10 Row Cals
10m Bear Crawl Fwd
10m Bear Crawl Rev
Score = Total Time
Scale As Required
STRENGTH
8 Min EMOM
Odd Min = 3 TnG PC @ 70% 1 RM
Even = 3 Wall Climbs
WOD
5 Rounds
30 Secs ME Hang Power Clean & Jerk
30 Secs Rest
30 Secs ME BFB
30 Secs Rest
30 Sec ME 10m Shuttles
30 Secs Rest
Rx 60/40
Int 50/35
Beg 35/25
Score = Total Reps
Scale As Required
Finisher
3 Rounds
1 Min Plank
30 Secs Left Side Plank
30 Secs Right Side Plank
STRENGTH
5 x 4 Front Squat E2MOM
Start @ 70% 1 RM
Building To Heavy Last Set @ 90% 1 RM
5 x 4 Strict Press E2MOM
Start @ 70% 1 RM
Building To Heavy Last Set @ 90% 1 RM
WOD
Rx
500m Row
21-15-9
Heavy Russian 32/24
Heavy WB 12/9
Int
500m Row
21-15-9
Heavy Russian 24/20
Heavy WB 9/6
Beginners
500m Row
21-15-9
Heavy Russian 20/16
Heavy WB 6/3
Score = Total Time
Scale As Required