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STRENGTH
Build To A Heavy Complex
“Macho Man”
20 Min Time Cap
3 Power Cleans
3 Front Squats
3 Push Jerks
WOD
“The Peoples Elbow”
Rx
21 Deadlifts 100/70
15 HSPU
9 Box Jumps 30/24
3 Legless Rope Climbs
6 Box Jumps 30/24
9 HSPU
15 Deadlifts 100/70
Int
21 Deadlifts 80/60
15 HR Press Ups
9 Box Jumps 24/20
3 Rope Climbs
6 Box Jumps 24/20
9 HR Press Ups
15 Deadlifts 80/60
Beginners
21 Deadlifts 60/40
15 Knee Press Ups
9 Box Jumps 20/16
3 Rope Climb Progressions
6 Box Jumps 20/16
9 Knee Press Ups
15 Deadlifts 60/40
Score = Total Time
Scale As Required
STRENGTH
Coaches Choice
Warm Up Game
WOD
“Nek Minit” (37 Min 30 Secs)
Rx/Int/Beginners
5 Rounds
1 Min 200m Run
30 Sec Rest
1 Min Sledgehammer Strikes
30 Sec Rest
1 Min AB Cals/Ski Erg
30 Sec Rest
1 Min KB Swings (A) Rx 24/16 Int 20/12 Beg 16/12/8
30 Sec Rest
1 Min Abmat Sit Ups
30 Sec Rest
Score = Total Reps
Scale As Required
STRENGTH
Back Squat/Pull Ups
E2MOM 5 Sets
3 Back Squats
Start 75% 1 RM Building
Then
E2MOM 5 Sets
5 – 8 Strict BW Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands/Low Ring Rows
WOD
“Mean DNA”
Rx
10 Min Time Cap
1000m Row
12 C & J 60/40
10 C & J 70/50
8 C & J 80/60
Int
10 Min Time Cap
1000m Row
12 C & J 50/35
10 C & J 55/40
8 C & J 60/45
Beginners
10 Min Time Cap
1000m Row
12 C & J 30/20
10 C & J 35/25
8 C & J 40/30
Score = Total Time
Scale As Required
WOD
“Lumberjack”
20 Deadlifts Rx 125/85 Int 100/70 Beg 60/40
400m Run
20 KB Swings (A) Rx 32/24 Int 24/20 Beg 16/12
400m Run
20 Over Head Squats Rx 50/35 Int 40/25 Beg 30/20 (FS)
400m Run
20 Burpees
400m Run
20 Rx C2B Int Pull Ups Beg Ring Rows
400m Run
20 Box Jumps Rx 24/20 Int 24/20 Beg 20/16
400m Run
20 DB Squat Cleans Rx 20/15 Int 15/10 Beg 10/5
400m Run
Score = Total Time
Scale As Required
STRENGTH
Push Jerk/Deadlift
E2MOM 4 Sets
3 Push Jerks
Start @ 75% 1 RM Building
Then
E2MOM 4 Sets
3 Deadlifts
Start @ 75% 1 RM Building
WOD
“Maradona”
Rx
10 Min AMRAP
10 WB 12/9
10 TTB
10 Push Press 50/35
Int
10 Min AMRAP
10 WB 9/6
10 HKR
10 Push Press 40/30
Beginners
10 Min AMRAP
10 WB 6/3
10 HKR/Rig Taps
10 Push Press 425/15
Score = Total Reps
Scale As Required
STRENGTH
Coaches Choice
Warm Up Game
WOD
“Superfly”
Rx/Int/Beginners
25 Min AMRAP
21 Cal Row
18 Abmat Sit Ups
15 Push Ups
12 AB Cals 24 Shwinn Cals 12 Ski Erg Cals
9 Plate Burpees (20kg Plate)
Beginners
25 Min AMRAP
21 Cal Row
18 Abmat Sit Ups
15 Push Ups
12 AB Cals 24 Shwinn Cals 12 Ski Erg Cals
9 Plate Burpees (20kg Plate)
Score = Total Reps
Scale As Required
STRENGTH
Power Snatch/Front Squat
E2MOM 4 Sets
3 Power Snatches Not TnG
Building
Then
E2MOM 4 Sets
3 Front Squats
Start @ 75% 1 RM Building
WOD
“Rapid Fire”
Rx
100 DU
Then
9 – 6 – 3
RMU/BMU
12 – 9 – 6
Thrusters 60/40
Int
75 DU
Then
9 – 6 – 3
C2B/PU
12 – 9 – 6
Thrusters 50/35
Beginners
200 Single Skips
Then
12 – 9 – 6
Low Ring Rows
Thrusters 30/20
Score = Total Time
Scale As Required
STRENGTH
Wall Climbs/DB Row
E2MOM 6 Sets
Alternate Between
Rounds 1-3-5 Wall Climbs 2-3 With 3 Secs Pause
And
Rounds 2-4-6 Heavy DB Row 8L + 8R
WOD
“Pumphouse”
Rx
5 Rounds E5MOM Complete
3 Power Cleans 90/60
100m Run
6 Power Cleans 70/50
200m Run
Int
5 Rounds E5MOM Complete
3 Power Cleans 60/40
100m Run
6 Power Cleans 50/35
200m Run
Beginners
5 Rounds E5MOM Complete
3 Power Cleans 35/25
100m Run
6 Power Cleans 35/25
200m Run
Score = Slowest Round Or 5 Rounds For Time In
Round Not Completed In 4 Min Time Cap
Scale As Required
STRENGTH
Bench Press
E3MOM 5 Sets
Start 75% 1 RM Building
Superset
Max Strict BW Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands/Low Ring Rows
WOD
“Joes Garage”
Rx
21 – 15 – 9
Heavy Russian 32/24
Heavy WB 12/9
5 Min Rest
15 – 9 – 3
STOH 70/50
Lateral Bar Burpees
Int
21 – 15 – 9
Heavy Russian 24/20
Heavy WB 9/6
5 Min Rest
15 – 9 – 3
STOH 60/40
Lateral Bar Burpees
Beginners
21 – 15 – 9
Heavy Russian 20/16
Heavy WB 6/3
5 Min Rest
15 – 9 – 3
STOH 35/25
Lateral Bar Burpees
Score = Total Time
Scale As Required
WOD
“Jonah Lomu”
Rx
1975m Run
11 Deadlifts 60/40
11 Thrusters 60/40
11 Handstand Push Ups
11 Hang Squat Cleans 60/40
11 Chest 2 Bar Pull Ups
11 Shoulder 2 Over Head 60/40
11 Back Squats 60/40
11 Power Cleans 60/40
37 Wall Balls 9/6
40 Kettle Bell Swings 24/16
Score = Total Time
Scale As Required
Int = 50/35 KB 20/12 Press Ups
Beg = 35/25 KB 16/12/8 Knee Press Ups
Jonah Tali Lomu
MNZM 12 May 1975 to 18 November 2015