Slide 1Slide2Slide 3Slide 4Slide 5
STRENGTH
5 Rounds
Alternate
Min 0 – 4 – 8 – 12 – 16
Strict Pull Ups 5 – 8 Reps
Weighted/BW/Bands/Ring Rows
Min 2 – 6 – 10 – 14 – 18
1 Min Plank
Weighted/BW
WOD
5 Rounds
5 Heavy Dead Ball/Atlas Stone
10m Bear Crawl Fwd
10m Bear Crawl Rev
2 Min Rest
200m Dead Ball Zercher Carry
Score = Total Time
Scale As Required
WOD
“Fantastic 4”
Running Clock 0 – 25 Mins
Mins 0-5 – For Time
50 Lateral Bar Burpees
Mins 5-15 – 10 Min AMRAP
12 Wall Balls 12/9/6/3
9 TTB/KR/Rig Taps
6 HSPU/Ring PU/Press Ups
Mins 15-25 – 1Km Run – Remainder Of Time ME Power Snatch 60/40
Score Burpess = Total Time or Total Reps
Score AMRAP = Total Reps
Score 1Km Run = Total Time
Score Power Snatch = Total Reps
STRENGTH
E2M30Sec (5 Sets)
Back Squat
5-5-5-5-5 Building Start @ 60% 1 RM
WOD
3 Rounds
4 Min AMRAP
5 OHS 60/40
10 Ring Dips
30 Double Unders
2 Min Rest
Score = Total Reps
Scale As Required
STRENGTH
E2M30Sec (5 Sets)
Squat Clean Not TnG
3-3-3-3-3 Building Start @ 60% 1 RM
WOD
“300”
25 Pull Ups
50 Deadlifts 60/40
50 Push Ups
50 Box Jumps 24/60
50 Floor Wipers
50 KB C & Press Alternating L + R
25 Pull Ups
Score = Total Time
Scale As Required
STRENGTH
E3MOM (5 Sets)
5 x 5 Strict Press
Superset
DB Rows 8L + 8R
WOD
“Rowing Farmer”
500m Row
100m DBL KB Farmers Carry 32/24
400m Row
100m DBL KB Farmers Carry 32/24
300m Row
100m DBL KB Farmers Carry 32/24
200m Row
100m DBL KB Farmers Carry 32/24
100m Row
100m DBL KB Farmers Carry 32/24
Score = Total Time
Scale As Required
WOD
“Filthy Fifty”
50 Box Jumps 24/20
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees To Elbows
50 Push Press 20/15
50 Back Extensions
50 Wall Balls 9/6
50 Burpess
50 Double Unders
Score = Total Time
Scale As Required
STRENGTH
20 Mins Find
1 RM Clean & Jerk
WOD
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Abmat Sit Ups
Score = Total Time
Scale As Required
WOD
“Murph”
1 Mile Run
100 Pull Ups
200 Press Ups
300 Air Squats
1 Mile Run
Murph Intermediate
1 Km Run
75 Pull Ups
150 Press Ups
225 Air Squats
1 Km Run
Murph Beginners
800m Run
50 Pull Ups
100 Press Ups
150 Air Squats
800m Run
Score = Total Time
Scale As Required
STRENGTH
20 Mins Find
1 RM Bench Press
WOD
“Elizabeth”
21 – 15 – 9
Power Cleans 60/40
Ring Dips
Score = Total Time
Scale As Required
STRENGTH
20 Mins Find
1 RM Snatch
WOD
“Fight Gone Bad” (17 Mins)
3 Rounds
1 Min ME WB 9/6
1 Min ME SDHP 35/25
1 Min ME Box Jumps 20/16
1 Min ME Push Press 35/25
1 Min ME  Row Cals
1 Min Rest
Score = Total Reps
Scale As Required