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STRENGTH
Standing Box Jump Height
15 Min Time Cap
Find 1 RM
WOD
“Ghost”
6 Rounds
1 Min ME Row Cals
1 Min ME Burpees
1 Min ME DU/Single Skips
1 Min Rest
Score = Total Reps
Scale As Required
STRENGTH
Power Clean
20 Min Time Cap
Find 1 RM
WOD
“DT”
Rx
5 Rounds
12 Deadlifts 70/50
9 Hang Power Cleans 70/50
6 Push Jerks 70/50
Int
5 Rounds
12 Deadlifts 60/40
9 Hang Power Cleans 60/40
6 Push Jerks 60/40
Beginners
5 Rounds
12 Deadlifts 35/25
9 Hang Power Cleans 35/25
6 Push Jerks 35/25
Score = Total Time
Scale As Required
STRENGTH
Push Press
15 Min Time Cap
Find 1 RM
WOD
“Helen”
Rx
3 Rounds
400m Run
21 KB Swings (A) 24/16
12 Pull Ups
Int
3 Rounds
400m Run
21 KB Swings (A) 20/12
12 Pull Ups Banded
Beginners
3 Rounds
400m Run
21 KB Swings (A) 16/12/8
12 Ring Rows
Score = Total Time
Scale As Required
STRENGTH
Back Squat
20 Min Time Cap
Find 1 RM
WOD
“Karen”
150 Wall Balls
Rx/Int 9/6 Beg 6/3
Score = Total Time
Scale As Required
WOD
“Lone Ranger”
3 Rounds
1 Min ME Wall Balls
1 Min ME Alt DB Snatches
1 Min ME Push Press
1 Min ME KB Swings
1 Min ME DU/Single Skips
1 Min Rest
Wall Ball = Rx 12/9 Int 9/6 Beg 6/3
DB Snatches = Rx 25/15 Int 20/10 Beg 15/10/5
Push Press = Rx 40/30 Int 35/25 Beg 20/15
KB = Rx 24/16 Int 20/12 Beg 16/12/8
Score = Total Reps
Scale As Required
STRENGTH
Snatch Complex
Rx/Int
15 Min Time Cap
1 Power Snatch
1 Hang Snatch Above Knee
Reset
1 Squat Snatch
Beginners
Technique Weight
Power Snatch Technique
Add Weight As Technique Allows
WOD
“Seacat”
Rx
10 Min AMRAP
40 DU
10 TTB
10 Alt Single DB OH Lunges 25/15
Int
10 Min AMRAP
30 DU
10 Knee Raises
10 Alt Single DB OH Lunges 25/15
Beginners
10 Min AMRAP
50 Single Skips
10 KR/Rig Taps
10 Alt Single DB OH Lunges 15/7.5
Finisher
Core Work
TABATA
Abmat Sit Ups
Score = Total Reps
Scale As Required
SKILL
Pistol Progressions
Int/Beginners
Box Alt Pistols
Bottoms Up Pistols From Wall Ball
Bands Alt Pistols
Rx/Advanced
Pistol Practice BW/Weighted
WOD
“Landcruiser”
Rx
5 Rounds
400m Run
20 C2B
20 Deficit Press Ups 20kg Plates
Int
5 Rounds
400m Run
20 Pull Ups
20 Press Ups
Beginners
5 Rounds
400m Run
20 Ring Rows
20 Knee Press Ups
Score = Total Time
Scale As Required
STRENGTH
Strict BW Pull Ups
Rx/Int/Beginners
E2MOM 5 Sets
5 – 8 Reps
Rx = Weighted
Int = BW/Bands
Beginners = Low Ring Rows
WOD
“Samson”
Rx
45 Deadlifts 60/40
35 Hang Power Cleans 60/40
25 Push Jerks 60/40
15 Over Head Squats 60/40
Int
45 Deadlifts 50/35
35 Hang Power Cleans 50/35
25 Push Jerks 50/35
15 Over Head Squats 50/35
Beginners
45 Deadlifts 35/25
35 Hang Power Cleans 35/25
25 Push Jerks 35/25
15 Front Squats 35/25
Finisher
Core Work
5 Rounds
1 Min Plank
1 Min Rest
Options = Weighted/BW
Score = Total Time
Scale As Required

 

SKILL
Handstand Practice Walk/Progressions
Progressions
Floor Press Lying On Floor Hands Against Wall
Wall Climb To HS 5 Sec Pause
Wall Climb HS Finger Taps
Wall Climbs To HS Shoulder Taps
WOD
“The Clydesdale”
Rx
20 Min AMRAP
50 Wall Ball 12/9
40 Alt DB Snatches 25/15
30 Power Snatches 40/30
20 Ring Dips
100m Farmers Carry 32/24
Int
20 Min AMRAP
50 Wall Ball 9/6
40 Alt DB Snatches 20/10
30 Power Snatches 35/25
20 Ring Dips Bands
100m Farmers Carry 24/20
Beginners
20 Min AMRAP
50 Wall Ball 6/3
40 Alt DB Snatches 15/10/5
30 Power Snatches 20/15
20 Box Dips
100m Farmers Carry 20/16
Score = Total Reps
Scale As Required
STRENGTH
Back Squat
Rx/Int
E2MOM For 5 Sets
5 Back Squats @ 60%
De Load Weight
Beginners
E2MOM For 5 Sets
5 Back Squats
Add Weight As Technique Allows
WOD
“Nek Minit”
Rx
2 Rounds
1 Min ME Row Cals
1 Min ME Box Jump Over Burpees 24/20
1 Min Rest
Then
2 Rounds
1 Min ME AB Cals
1 Min ME Dbl KB Push Press 20/16
1 Min Rest
Int
2 Rounds
1 Min ME Row Cals
1 Min ME Box Jump Over Burpees 24/20
1 Min Rest
Then
2 Rounds
1 Min ME AB Cals
1 Min ME Dbl KB Push Press 16/12
1 Min Rest
Rx
2 Rounds
1 Min ME Row Cals
1 Min ME Box Jump Over Burpees 20/16
1 Min Rest
Then
2 Rounds
1 Min ME AB Cals
1 Min ME Dbl KB Push Press 12/8
1 Min Rest
Score = Total Reps
Scale As Required