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GAME
Coaches Choice
Warm Up Game
WOD
“The Ghost”
6 Rounds
1 Min Row Cals
1 Min Burpees
1 Min DU/Single Skips
1 Min Rest
Score = Total Reps
Scale As Required
STRENGTH
Power Snatch
E2MOM 5 Sets
3 Power Snatches Not TnG
Start @ 70% Of 1 RM
Building
WOD
“Double Trouble”
Rx
4 Min AMRAP
5 Squat Snatches 60/40
10 AB Cals
2 Min Rest
4 Min AMRAP
5 C & J 80/60
10 Lateral Bar Hops
Int
4 Min AMRAP
5 Snatches 50/35
10 AB Cals
2 Min Rest
4 Min AMRAP
5 C & J 60/40
10 Lateral Bar Hops
Beginners
4 Min AMRAP
5 Power Snatches 24/15
10 AB Cals
2 Min Rest
4 Min AMRAP
5 C & J 35/25
10 Lateral Bar Hops
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Popeye”
Rx
20 Min AMRAP
5 C2B
10 WB 12/9
15 KB Swings 24/16
Int
20 Min AMRAP
5 Pull Ups
10 WB 9/6
15 KB Swings 20/12
Beginners
20 Min AMRAP
5 Ring Rows
10 WB 6/3
15 KB Swings 16/12/8
Score = Total Reps
Scale As Required
STRENGTH
Back Squat
E2MOM 5 Sets
3 Back Squats
Start @ 70% Of 1 RM
Building
WOD
“2 4 1”
Rx
15 – 12 – 9
Power Clean 70/50
STOH 70/50
3 Min Rest
12 – 9 – 6
Hang Squat Clean 70/50
TTB
Int
15 – 12 – 9
Power Clean 50/35
STOH 50/35
3 Min Rest
12 – 9 – 6
Hang Squat Clean 50/35
TTB/HKR
Beginners
15 – 12 – 9
Power Clean 35/25
STOH 35/25
3 Min Rest
12 – 9 – 6
Front Squat Clean 35/25
HKR
Score = Total Time
Scale As Required
WOD
“Bonnie & Clyde” Pairs
30 Min AMRAP (Shared Load)
50 AB Cals
50 Deadlifts 40/30
50 Paired WB Sit Ups 9/6
50 Hang Power Cleans 40/30
50 Alt Plate Burpees
50 Kettlebell Swings 24/16
50 Double Unders (Each)
50 STOH 40/30
50 WB 12/9
50 Cal Row
Score = Total Time
Scale As Required
STRENGTH
Bench/Pull Ups
E3MOM 5 Sets
5 Bench Press
Start @ 60% Of 1 RM
Building To Heavy Last Set
Superset
5 – 8 Strict Pull Ups
Weighted/BW/Bands/RR
WOD
“Zig Zag”
Power Snatch Rx 60/40 Int 50/35 Beg 30/20
10 – 8 – 6 – 4 – 2
Rx BMU Int Pull Ups Beg Ring Rows
2 – 4 – 6 – 8 – 10
3 Mins Rest
Rx HSPU Int HRPU Beg KPU
10 – 8 – 6 – 4 – 2
Rx TTB Int/Beg HKR
2 – 4 – 6 – 8 – 10
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Pamelas Pyrimad”
Rx/Int
100m Run
200m Run
300m Run
400m Run
2 Min Rest
800m Run
2 Min Rest
1000m Run
2 Min Rest
800m Run
2 Min Rest
400m Run
300m Run
200m Run
100m Run
“Pamelas Trapeze”
Beginners
200m Run
400m Run
2 Min Rest
800m Run
2 Min Rest
800m Run
2 Min Rest
800m Run
2 Min Rest
400m Run
200m Run
Score = Total Time
Scale As Required
Tribute WoD In Honour Of The Forever Chirpy Giggling Pamela Ens.
Long Time Member Of CF Taumata Who Has Shifted Back To Her Homeland Of Canada.
Coach Said “Pam What’s Your Time?” Pam Replies “A Good Time”.
STRENGTH
Lunges/TGU
E2MOM 4 Sets
10 Alt Barbell Front Rack Lunges
Building
E2MOM 4 Sets
2L + 2R TGU
Building
WOD
“007”
7 Min AMRAP
10 Alt DB Snatches Rx 25/15 Int 20/10 Beg 15/10/5
10 Box Jumps Rx/Int 24/20 Beg 20/16
5 Rounds
60 Secs Plank
30 Secs Rest
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“3 Strikes”
1 = 5 Min AMRAP
9 Power Cleans Rx 80/55 Int 60/40 Beg 40/30
12 Lateral Bar Burpees
18/15 Cal Row
5 Min Rest
2 = 5 Min AMRAP
9 Power Cleans Rx 70/50 Int 55/35 Beg 40/30
12 Lateral Bar Burpees
18/15 Cal Row
5 Min Rest
3 = 5 Min AMRAP
9 Power Cleans Rx 60/40 Int 50/30 Beg 40/30
12 Lateral Bar Burpees
18/15 Cal Row
5 Min Rest
“Your Out”
1000m Row
Score = Total Reps
Scale As Required
STRENGTH
Front Squat/DB Rows
E2MOM 5 Sets
3 Front Squats
Start @ 70% Of 1 RM
Building To Heavy Last Set
E2MOM 5 Sets
Heavy DB Rows
5L + 5R Heavy
WOD
“Tabatas” (12 Mins)
Slam Ball Rx 20/15 Int 15/9 Beg 9/6
Heavy Russian Rx 32/24 Int 24/20 Beg 16/12/8
Abmat Sit Ups
Score = Total Reps
Scale As Required
Tabatas = 4 Mins Per Movement
8 Cycles 20 Secs Work 10 Secs Rest