WOD

A) Thruster 5RM

B) 27-21-15-9-3
> thrusters (42.5/30kg)
> burpee over bar

You can’t beat a classic CrossFit couplet!

Scaling:
Thruster – select a weight that enables you to do the first set of 27 in no more than 3 sets
Burpee – ideally this is a two-footed jump down, jump up and jump over. Step if you need to

Top tip:
B-R-E-A-T-H-E on the thrusters – exhale at the top and bottom of each rep. Find a steady pace you can hold on the burpees… do NOT rush the first few reps!

WOD

30 minute alternating EMOM

A) 8 slamball to shoulder (50/30kg)
B) Prowler push 40kg (30/20m)
C) 10 DB box step overs (15/10kg, 24/20″)

This is one movement every minute for 10 rounds; the faster you get the reps done, the more rest you get before the next movement.

This may look easy, but rest assured it will get tough. Scale appropriately!

Scaling:
Slamball – the reps or weight can be reduced
Prowler – reduce distance rather than weight
Dumbell – reduce dumbbell weight rather than lowering the box

Top tip:
During the warm up we’ll test your weight and rep range to ensure you pick an appropriate number. You should pick scales that enable you to complete the work in no more than 40 seconds when fresh; overegg it at your peril!

WOD

3 rounds, 1 minute on each station:

> Row
> KBS (24/16kg)
> Burpee box jump over (24/20″)
> Wattbike
> Plate GTOH (20/15kg)
> Shuttle run

2 mins rest between rounds

The clock doesn’t stop, so transition quickly from one move to the next

Scaling:
Kettlebell/plate – select a weight which you can do at least 20 unbroken reps
Box jump over – you can step over the box if you’re not confident jumping onto it

Top tip:
Don’t go out too hard! Keep moving at a steady pace in round 1, then try to hold the same numbers in rounds 2&3.

WOD

3 rounds:
> 240m slamball carry (50/30kg)
> 240m run
> 80m farmers carry (22.5/15kg DBs)
> 40 deadlifts (22.5/15kg DBs)


This workout is plain and simple get-your-head-down grunt work!

Scaling:
Slamball – the slamball carry is done on the shoulders (you can switch as you go). Lower the weight if you need to.
Dumbbells – you’ll use the same weight for the farmers carry and deadlift. Choose a weight which feels fairly light in the warm up; these will catch up with you!

Top Tip:
Just. Keep. Going. The slamball carry is two laps of the training area – aim to do each round unbroken. It can really help to play mind games as you go “I’ll just get to the next corner…” then, when you get there “I’ll just get to the next one…” and so on!

WOD

20 minute ladder 2,4,6,8….

> push ups
> pull ups
> box jumps (24/20″)
> sit ups

This bodyweight mover should start out feeling easy, but will become challenging as the reps increase. 

Scaling:
Push ups – the volume can be scaled by 50% if you want to work a challenging range, otherwise scale to a box
Pull ups – can be scaled to jumping pull ups
Box jumps – choose a height you’re confident jumping to

Top tip: 
You’ll get a chance to get your breath back as you rest on the more challenging movements, so establish which are the easier movements for you and move fast through those. 

WOD

A) Back squat

Build to a heavy triple

Then 3×10 @50%

B) Wattbike: 8 rounds of 30 seconds work / 90 seconds rest

The focus today is the back squat. We’re looking for 3 quality reps, leave your ego at home and work your full range! The bike finisher should be at full pelt for 30 seconds… this is a chance to hit some seriously high intensity!

Scaling:
No scaling required!

Top tip:
Focus on your breathing today on the squat. Take a big belly breath at the top of the squat and hold it until you get back to the top.

WOD

A) Strict Press

Build to a heavy 3

Then 3 sets of 10 @ 50%

B) 
at 0:00
21/15/9 cal row
21/15/9 goblet squat (24/16kg)

at 10:00
200/156/100m run
21/15/9 KBS (24/16kg)

Scaling:
Row – reduce calories if 21 would take you more than 90 seconds (we will guide you!)
Goblet squat/KBS – pick a weight which will enable you to do the reps unbroken

Top tip:
Pick up the kettlebell and get moving as soon as you get off the row/run

WOD

A) Deadlift:

Build to a heavy 3
Then: 3 set of 10 @ 50%

B) 5 rounds:
> 15 DB snatch (22.5/15kg)
> 15 burpees
Time cap: 12 minutes

The focus today is the deadlift and we are looking for three heavy reps with great form.

Scaling:
Deadlift – this is YOUR workout at YOUR weight. We will help you build up at appropriate weights if you’re not sure what to aim for.
Dumbbell – the weight in the finisher should be one you can keep moving, reduce accordingly

Top tip:
The 3 sets of 10 deadlifts should be touch and go reps with metronome pace, really dialling in the movement. Think of the start and finish of each rep being the top of the lift.

WOD

3 x 7 min AMRAPs

3 min rest between AMRAPs

A) 20m run + 5 KBS (24/16kg)
     40m run + 10 KBS
     60m run + 15 KBS
     80m run + 20 KBS

B)  20m run + 2 slamball to shoulder (50/30kg)
     40m run + 4 SB to shoulder
     60m run + 6 SB to shoulder
     80m run + 8 SB top shoulder

C) 20m run + 5 split jumps
     40m run + 10 split jumps
     60m run + 15 split jumps
     80m run + 20 split jumps

For each AMRAP you will complete the sequence then go back to the beginning, continuing until 7 minutes is up. 

Scaling:
Kettlebell – the kettlebell swings should be unbroken. Reduce weight accordingly
Slamball – choose a weight you can confidently keep moving
Split jumps – the aim is to keep jumping, scale to a shallow lunge if you’re not able to get your knee to the floor

Top tip:
Treat the run as an opportunity to flush the legs out (don’t go too fast!) and move onto the KBS/SB/split jumps as soon as you get there. Keep moving for the full 7 minutes, you’ll have plenty of time to recover in the 3 minute rest period.

WOD

3 rounds, 1 minute on each station:

1. Kettlebell swing (24/16kg)
2. Push press (35/25kg)
3. Double unders
4. DB snatch (22.5/15kg)
5. Burpees
6. Rest

The clock doesn’t stop, so transition quickly from one movement to the next

Scaling:
KBS / Push press / DB snatch – you should be able to do 20 unbroken reps when fresh. Reduce weight accordingly.
Double unders – if you’re still learning double unders, do as many as you can in the first 30 seconds, then single unders for the remaining time. If you don’t have double unders yet, substitute for slow-jump single unders for the whole minute.

Top tip:
Transition quickly from one movement to the next. This is a shoulder burner, use your legs as much as possible in the swings, snatch and push press.