Slide 1Slide2Slide 3Slide 4Slide 5
STRENGTH
Complex
Rx/Int
15 Min Time Cap
Rx/Int
3 DL
3 Hang Power Cleans
3 Push Jerks
Building
Beginners
As Above Technique Focus
AWATA
WOD
“Rolling Thunder”
Rx
10 – 8 – 6 – 4 – 2 DL 100/70
20 – 16 – 12 – 8 – 4 WB 12/9
50 – 40 – 30 – 20 – 10 DU
Int
10 – 8 – 6 – 4 – 2 DL 80/60
20 – 16 – 12 – 8 – 4 WB 9/6
50 – 40 – 30 – 20 – 10 DU
Beginners
10 – 8 – 6 – 4 – 2 DL 60/40
20 – 16 – 12 – 8 – 4 WB 6/3
50 – 50 – 50 – 50 – 50 Single Skips
Score = Total Time
Scale As Required
STRENGTH
TGU/Static Hold
E2MOM 6 Sets
Odd Rounds
2 TGU L + R Building
Even Rounds
25 – 35 Secs
Static L Sit/HKR Hold From Pull Up Bar
WOD
“Bully Set”
Rx
5 Rounds
3 Min Time Cap
15 TTB
10 STOH A. 80/60 B. 70/50
5 Box Jump Overs 30/24
Remainder Of Time ME Row Cals
2 Min Rest
Int
5 Rounds
3 Min Time Cap
15 TTB/HKR
10 STOH A. 60/40 B. 50/35
5 Box Jump Overs 24/20
Remainder Of Time ME Row Cals
2 Min Rest
Beginners
5 Rounds
3 Min Time Cap
15 HKR
10 STOH 35/25
5 Box Jump Overs 20/16
Remainder Of Time ME Row Cals
2 Min Rest
Score = Total Cals Rowed
Scale As Required
STRENGTH
Snatch
Rx/Int
15 Min Time Cap
3 Snatches Not TnG
Technique To Building Weight
Beginners
Power Snatch Technique
WOD
“Danger Mouse”
Rx
21 OVH Squats 50/35
21 Pull Ups
15 Hang Power Snatches 50/35
15 Pull Ups
9 Squat Snatches 50/35
9 Pull Ups
3 Min Rest
200m DBL KB Front Rack Walk Heavy
Int
21 OVH Squats 40/30
21 Pull Ups
15 Hang Power Snatches 40/30
15 Pull Ups
9 Squat Snatches 40/30
9 Pull Ups
3 Min Rest
200m DBL KB Front Rack Walk Heavy
Beginners
21 OVH Lunges 20/10
21 Ring Rows
15 OVH Lunges 20/10
15 Ring Rows
9 OVH Lunges 20/10
9 Ring Rows
3 Min Rest
200m DBL KB Front Rack Walk 12/8
Score = Total Time
Scale As Required
STRENGTH
Front Squat
Rx/Int
15 Min Time Cap
Find 2 RM Front Squat AHAP
Beginners
15 Min Time Cap
Building To A Heavy 5 Reps AWATA
WOD
“The Peoples Uppercut”
Rx
10 Min Time Cap
40 AB Cals/80 Shwinn Cals
10 Squat Cleans 60/40
10 Squat Cleans 70/50
Remainder Of Time
AMRAP Squat Cleans 80/60
Int
10 Min Time Cap
40 AB Cals/80 Shwinn Cals
10 Squat Cleans 50/30
10 Squat Cleans 60/40
Remainder Of Time
AMRAP Squat Cleans 65/45
Beginners
10 Min Time Cap
30 AB Cals/60 Shwinn Cals
10 PC + FC 25/15
10 PC + FC 30/20
Remainder Of Time
AMRAP PC + FS 35/25
Score = Total Time & Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“Run It Straight”
Rx
25 Min AMRAP
200m Run
20 KG Swing (A) 24/20
20 Deficit HR Press Ups On 20kg Plates
20 Abmat Sit Ups
Int
25 Min AMRAP
200m Run
20 KG Swing (A) 20/16
20 HR Press Ups
20 Abmat Sit Ups
Beginners
25 Min AMRAP
200m Run
15 KG Swing (A) 16/12/8
15 Knee Press Ups
15 Abmat Sit Ups
Score = Total Reps
Scale As Required
WOD
“Barbell Romance” (Pairs)
6 Min AMRAP
ME G2OH
Rx = 60/40
Int = 50/35
Beg = 30/20
5 Rep Compulsory Changeover
EMOM 5 Synchronized Burpees
5 Mins Rest
“Box Mud Run” (Shared Load)
30 – 20 – 10
Thrusters Rx 40/30 Int 25/25 Beg 20/15
Row Cals
Alternating Box Jumps Rx 30/24 Int 24/20 Beg 20/16
5 Mins Rest
“Last Chance”
400m Run Together
50 KB Swings Rx 24/20 Int 20/16 Beg 16/12
40 WB Rx 12/9 Int 9/6 Beg 16/12
30 KB Swings Rx 24/20 Int 20/16 Beg 16/12
20 WB Rx 12/9 Int 9/6 Beg 16/12
200m Single KB Famers Carry Rx 24/20 Int 20/16 Beg 16/12
Score = Total Reps & Total Time
Scale As Required
STRENGTH
DB Bench Press/PU
10 – 16 Alt DB Bench Press
Rx/Int = Heavy DB
Beg = AWATA
Superset
5 – 8 Strict BW Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands/Lowest Position Ring Rows
WOD
“21 Again”
Rx
10 Min AMRAP
5 Deadlifts 100/70
7 HSPU
9 TTB
Int
10 Min AMRAP
5 Deadlifts 80/60
7 HSPU 2 Mats
9 TTB/HKR
Beginners
10 Min AMRAP
5 Deadlifts 60/40
7 HR Press Ups/Knee Press Ups
9 HKR
Score = Total Reps
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“5000m Split”
Rx/Int
2500m Row
2500m Run
“4000m Split”
Beginners
2000m Row
2000m Run
Score = Total Time
Scale As Required
STRENGTH
C & J Complex
Rx/Int
20 Min Time Cap
1 Hang Squat Clean
2 Front Squats
1 Split Jerk
Building To AHAP
Beginners
Power Clean + Push Jerk Technique AWATA
WOD
“Isabel Total”
Rx/Int
10 Min Time Cap
30 Snatches For Total Weight
* You Can Not Decrease The Weight On The Bar
* You Can Level Load
* The Last Lift Must Be Completed In Min 9-10
* Any Missed Lifts 100m Penalty Run
Snatch Can Be Any Variation
Muscle Snatch/Split Snatch/Power Snatch/Squat Snatch
“Isabel”
Beginners
10 Min Time Cap
30 Power Snatches 25/15
Remainder Of Time
AMRAP
10 Alt DB Snatches 15/10/5
10 Box Jump Overs 20/16
Score = Total Weight
Scale As Required
STRENGTH
Static Holds
E90Secs x 8 Sets
Alternate Between
Rounds 1 – 3 – 5 – 7
20 – 30 Sec Max L-Sit Hold or Static HKR
Rounds 2 – 4 – 6 – 8
Rx/Int = 2 – 3 Wall Climbs With 5 Sec Pause
Beg = 30 Sec Static Ring Hold
WOD
“U Turn”
Rx
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 32/24
25 C2B Pull Ups
25 Push Press 40/30
25 WB 12/9
2 Legless Rope Climbs
25 WB 12/9
25 Push Press 40/30
25 C2B Pull Ups
25 KB Swings 32/24
25 Cal Assault Air Bike/50 Cal Shwinn
Int
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 24/20
25 Pull Ups
25 Push Press 35/25
25 WB 9/6
2 Rope Climbs
25 WB 9/6
25 Push Press 35/25
25 Pull Ups
25 KB Swings 24/20
25 Cal Assault Air Bike/50 Cal Shwinn
Beginners
25 Cal Assault Air Bike/50 Cal Shwinn
25 KB Swings 16/12/8
25 Ring Rows
25 Push Press 20/15
25 WB 6/3
4 Rope Climb Progressions
25 WB 6/3
25 Push Press 20/15
25 Ring Rows
25 KB Swings 16/12/8
25 Cal Assault Air Bike/50 Cal Shwinn
Score = Total Time
Scale As Required