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STRENGTH
Back Squat
Rx/Int
15 Min Time Cap
Find 3 RM Back Squat
Building To AHAP
Beginners
5 Back Squats
Building AWATA
WOD
“Scorpionz”
Rx
21/18 AB Cals/42/36 Shwinn Cals
15 HSPU
9 Power Snatches 60/40
1 Legless Rope Climb
9 Squat Snatches 60/40
15 HSPU
21/18 AB Cals/42/36 Shwinn Cals
Int
21/18 AB Cals/42/36 Shwinn Cals
15 HSPU 1 – 2 Mats
9 Power Snatches 50/35
1 Rope Climb
9 Power Snatches 50/35
15 HSPU 1 – 2 Mats
21/18 AB Cals/42/36 Shwinn Cals
Beginners
18/15 AB Cals/36/30 Shwinn Cals
18 Knee Press Ups
9 Power Snatches 30/20
2 Rope Climb Progressions
9 Power Snatches 30/20
18 Knee Press Ups
21/18 AB Cals/42/36 Shwinn Cals
Score = Total Time
Scale As Required
STRENGTH
Wall Climb/Plank
Rx/Int
Min 0 – 4 – 8 – 12
2 – 3 Wall Climbs + 5 Sec Pause
Beginners
30 Sec Static Ring Press Up Hold
Min 2 – 6 -10 – 14
1 Min Weighted Plank Hold
Rx = 25/15
Int = 15/10
Beg = 10/5 BW
WOD
“Street Outlaws”
Rx
20 Min AMRAP
10 C2B
10 Push Press 42.5/30
200m Run
10 SDHP 42.5/30
10 Lateral Bar Burpees
Int
20 Min AMRAP
10 PU
10 Push Press 35/25
200m Run
10 SDHP 35/25
10 Lateral Bar Burpees
Beginners
20 Min AMRAP
10 Ring Rows
10 Push Press 30/20
200m Run
10 SDHP 30/20
10 Lateral Bar Burpees
Score = Total Reps
Scale As Required
STRENGTH
Complex
Rx/Int
15 Min Time Cap
Building To A Heavy Complex Weight
1 Power Clean
2 Hang Squat cleans
1 Split Jerk
Beginners
1 Power Clean
2 Front Squats
1 Push Jerk
AWATA
WOD
“Mad Monday”
Rx
200m Farmers Carry 32/24
20 WB 12/9
20 KB Swings 32/24
20 Box Jumps 24/20
20 Alt DB Snatches 25/20
20 C2B
200m Farmers Carry 32/24
Int
200m Farmers Carry 24/20
20 WB 9/6
20 KB Swings 24/20
20 Box Jumps 24/20
20 Alt DB Snatches 24/20
20 Pull Ups
200m Farmers Carry 24/20
Beginners
200m Farmers Carry 20/16/12
20 WB 12/9
20 KB Swings 24/16
20 Box Jumps 20/16
20 Alt DB Snatches 15/10/5
20 Ring Rows
200m Farmers Carry 20/16/12
Score = Total Time
Scale As Required
WOD
“Caked”
Rx
25 Min AMRAP
30 DU
20 Cals Row/AB/Ski Erg
15 Abmat Sit Ups
10 Slamball 20/15
Int
25 Min AMRAP
30 DU
20 Cals Row/AB/Ski Erg
15 Abmat Sit Ups
10 Slamball 15/9
Beginners
25 Min AMRAP
50 Single Skips
20 Cals Row/AB/Ski Erg
15 Abmat Sit Ups
10 Slamball 9/6
Score = Total Reps
Scale As Required
STRENGTH
Deadlift/Bench Press
Min 0 – 4 – 8 – 12
5 Deadlifts
Building
Min 2 – 6 – 10 – 14
5 Bench Press
Building
Beginners AWATA
WOD
“Sally The Dumptruck”
Rx
10 – 8 – 6 – 4 – 2 Heavy Deadball/Stone G2S
100m Heavy KB Farmers Carry 32/24 After Each Round
Int
10 – 8 – 6 – 4 – 2 Heavy Deadball/Stone G2S
100m Heavy KB Farmers Carry 24/20 After Each Round
Beginners
10 – 8 – 6 – 4 – 2 Heavy Deadball/Stone G2S
100m Heavy KB Farmers Carry 20/16/12 After Each Round
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Queenslander”
Rx
1000m Row (Cash In)
10 Rounds
5 C2B Pull Ups
10 Press Ups
15 KB Swings 24/16
1000m Row (Cash Out)
Int
1000m Row (Cash In)
10 Rounds
5 Pull Ups
10 Press Ups
15 KB Swings 20/12
1000m Row (Cash Out)
Beginners
1000m Row (Cash In)
10 Rounds
5 Ring Rows
10 Knee Press Ups
15 KB Swings 16/12/8
1000m Row (Cash Out)
Score = Total Time
Scale As Required
STRENGTH
OHS/Back Squat
Rx/Int
15 Min Time Cap
5 OHS
Building
Beginners
5 Back Squats
Building AWATA
WOD
“Air Force”
Rx
20 Thrusters 42.5/30
20 Sumo Deadlift High-Pulls 42.5/30
20 Push Jerks 42.5/30
20 Overhead Squats 42.5/30
20 Front Squats 42.5/30
Ts & Cs
4 Burpees EMOM
Int
20 Thrusters 35/25
20 Sumo Deadlift High-Pulls 35/25
20 Push Jerks 35/25
20 Overhead Squats 35/25
20 Front Squats 35/25
Ts & Cs
4 Burpees EMOM
“Air Force Cadet”
Beginners
20 Thrusters 20/15
20 Sumo Deadlift High-Pulls 20/15
20 Push Jerks 20/15
20 Back Squats 20/15
20 Front Squats 20/15
Ts & Cs
4 Burpees EMOM
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“The Peoples Forearm”
Rx
800m Run
21 Power Cleans 60/40
600m Run
15 Power Cleans 75/50
400m Run
9 Power Cleans 90/60
200m Run
3 Power Cleans 100/70
Int
800m Run
21 Power Cleans 50/35
600m Run
15 Power Cleans 60/40
400m Run
9 Power Cleans 70/45
200m Run
3 Power Cleans 80/50
Beginners
800m Run
21 Power Cleans 35/25
600m Run
15 Power Cleans 35/25
400m Run
9 Power Cleans 35/25
200m Run
3 Power Cleans 35/25
Score = Total Time
Scale As Required
STRENGTH
Complex
Rx/Int
15 Min Time Cap
Building To A Heavy Complex Weight
1 Squat Clean
2 Front Squats
1 Split Jerk
Beginners
1 Power Clean
2 Front Squats
1 Push Jerk
AWATA
WOD
“KokoBananas”
Rx
15 STOH 60/40
20 TTB
50 WB 12/9
20 TTB
15 STOH 60/40
Int
15 STOH 50/35
20 TTB/HKR
50 WB 9/6
20 TTB/HKR
15 STOH 50/35
Beginners
15 STOH 30/20
20 HKR
50 WB 6/3
20 HKR
15 STOH 30/20
Score = Total Time
Scale As Required
WOD
“Donkey Work”
Rx
30 Min AMRAP
500m Row
15 AB Cals/30 Shwinn Cals
12 TTB
9 Plate Burpees
Int
30 Min AMRAP
500m Row
15 AB Cals/30 Shwinn Cals
12 TTB/HKR
9 Plate Burpees
Beginners
30 Min AMRAP
500m Row
15 AB Cals/30 Shwinn Cals
12 HKR
9 Plate Burpees
Score = Total Time
Scale As Required