Slide 1Slide2Slide 3Slide 4Slide 5
STRENGTH
Clean Complex
E2MOM 5 Sets
2 Squat Cleans TnG
3 Front Squats
Building To Heavy
Int/Beg
E2MOM 5 Sets
2 Power Cleans TnG
3 Front Squats
WOD
For Time
21 Thrusters 40/30 + 21 Bar Hops
15 Thrusters 60/40 + 15 Bar Hops
9 Thrusters 70/50 + 9 Bar Hops
Intermediate
21 Thrusters 30/20 + 21 Bar Hops
15 Thrusters 40/25 + 15 Bar Hops
9 Thrusters 50/35 + 9 Bar Hops
Beginners
21 Thrusters 25/15 + 18 Bar Hops
15 Thrusters 30/20 + 12 Bar Hops
9 Thrusters 35/25 + 6 Bar Hops
Penalty Of 100m Run If A Set Of Thrusters Is:
Broken/Paused/Not A Continuous Movement!
Score = Total Time
Scale As Required
WOD
For Time
800m Run
20 Burpees To Plate
20 Abmat Sit Ups
400m Run
30 Burpees To Plate
30 Abmat Sit Ups
200m Run
40 Burpees To Plate
40 Abmat Sit Ups
100m Run
50 Burpees To Plate
50 Abmat Sit Ups
Score = Total Time
Scale As Required
Beg = 10-20-30-40
Int = 15-25-35-45
STRENGTH
Back Squat E2MOM
4 x 3
Start @ 70% 1 RM Building To Heavy
Strict Ring Dips E2MOM 4 Sets
5-8 Reps
Beg = Bands/Box
Int = BW
Rx = Weighted
WOD
3 Rounds
15 Power Cleans 70/50
12 HSPU
2 Rope Climbs
Intermediate
3 Rounds
12 Power Cleans 60/40
9 HSPU 2 Mats
2 Rope Climbs
Beginners
3 Rounds
12 Power Cleans 45/30
12 Press Ups
2 Rope Climb Progressions
Score = Total Time
Scale As Required
STRENGTH
E2MOM 5 Sets
3 Push Press + 3 Push Jerk
Start @ 70% 1 RM Push Press
Building To Heavy
E2MOM 5 Sets
Scale
Building As Technique Allows
WOD
For Time
120 Cal Row/100 AB Cal
60 TTB
30 GTOH 60/40
15 BMU
Intermediate
100 Cal Row/80 AB Cal
50 TTB
30 GTOH 50/35
20 C2B/PU
Beginners
90 Cal Row/70 AB Cal
60 TTB
30 GTOH 40/25
20 Low Ring Rows
Score = Total Time
Scale As Required
STRENGTH
E2MOM 5 Sets
10 Alt Front Rack BB Lunge
Building To Heavy
E2MOM 5 Sets
Strict BW Pull Ups E2MOM
Beg = Bands/Ring Rows
Int = BW
Rx = Weighted
WOD
Set Clock 11 Min Time Cap
A. 0 – 6 Min 6 Min Time Cap
For Time
21 – 15 – 9
Alt DB Snatches 25/15
WB 12/9
Intermediate
21 – 15 – 9
Alt DB Snatches 20/10
WB 9/6
Beginners
21 – 15 – 9
Alt DB Snatches 15/10/5
WB 6/3
B. 6 – 11 Min 5 Min AMRAP
3 Heavy Deadball/Stones G2S
10m Heavy Deadball Carry Shoulder
Score = Total Reps
Scale As Required
WOD
10 Rounds
20 Cal Row/AB
15 Air Squats
10 Press Ups
5 C2B/Pull Ups
Score = For Time
Scale As Required
STRENGTH
Snatch
E2MOM 5 Sets
3 Squat Snatches Not TnG
Add Weight From Previous Week
Beg = Power Snatch Technique
Int = Power Snatch Ride Into Pocket
WOD
“Open WoD 13.4”
7 Min AMRAP
Assecending Ladder
3, 3, 6, 6, 9, 9, 12, 12, etc
C & J 60/40
TTB
Score = Total Reps
Scale As Required
3 Min Rest
Finisher
200m Heavy Deadball Zercher Carry
WOD
E5MOM For 30 Mins 6 Sets
Complete 1 Round
6 Power Cleans 70/50
200m Run
3 Power Cleans 70/50
100m Run
2 Min Rest
Score = Slowest Round
Scale As Required

 

STRENGTH
Back Squat E2MOM
4 x 3
Start @ 70% 1 RM Building To Heavy
Strict BW Pull Ups E2MOM
5-8 Rep
Beg = Bands/Ring Rows
Int = BW
Rx = Weighted
WOD
6 Min AMRAP
10 DBL KB STOH 24/16
10 WB 12/9/6/3
3 Min Rest
6 Min AMRAP
30 DU
20 Abmat Sit Ups
Score = Total Reps
Scale As Required
STRENGTH
E2MOM 5 Sets
3 Squat Cleans Not TnG
Building To Heavy
Scale = 3 Power Cleans + Front Squat
WOD
“Open WoD 17.1 (20 Min Time Cap)”
For Time
10 Dumbbell Snatch 25/15
15 Burpee Box Jump Overs 24/20
20 Dumbbell Snatch 25/15
15 Burpee Box Jump Overs 24/20
30 Dumbbell Snatch 25/15
15 Burpee Box Jump Overs 24/20
40 Dumbbell Snatch 25/15
15 Burpee Box Jump Overs 24/20
50 Dumbbell Snatch 25/15
15 Burpee Box Jump Overs 24/20
Score =  Total Time
Scale As Required
DB 15/10
Box 20/16