WOD

100 double unders
90 air squats
80 skaters
70 lunges (22.5/15kg)
60 KBS (24/16kg)
50 sit ups
40 DB thrusters (15/10kg)
30 push ups
20 pull ups
10 burpees

Scaling:
DU – do 300 single skips if you don’t have double unders
DBs/KB – reduce the weight of the DBs/KB if needed
Push ups – do these on your knees if needed
Pull ups – sclae to ring rows if you don’t have pull ups yet

Top tip:
Just keep moving! Once each movement’s done you can move on and forget about it.

WOD

A) 3RM thruster

B) “Jackie”
1,000m row
50 thrusters (20kg)
30 pull ups

Scaling:
Thrusters – the weight is the same for men and women and should feel very light. Reduce weight if needed.
Pull ups – scale to jumping pull ups if needed

Top tip:
Don’t go too hard on the row; you should be able to pick up the bar and do a big set of thrusters straight away. Manage your rest on the thrusters and pull ups.

WOD

A) Deadlifts 5 x 8
* 10 Bulgarian split squats after each round

B) 
1 min max cal row
3 mins rest
1 min max cal bike

Scaling: 
No scaling required 

Top tip: 
The row and bike are an all out SPRINT! Start hard and hold on!!

WOD

20 minute AMRAP

200m run
10 HSPU
10 box jumps (30/24”)
10 burpees

Scaling:
HSPU: if you have HSPUs but not from the floor, you can use up to one abmat. Otherwise, do pike push ups from a bench. Volume can also be reduced, but no fewer than 5 reps
Box jumps: these are higher than normal. Reduce height if needed

Top tip:
Aim to move steadily throguhout this workout and pick an appropriate scale on the HSPU if needed (you don’t want to spend half the workout staring at the wall!). You should be able to do all reps unbroken in round one. 

WOD

A) max complex: clean + hang clean + front squat

B) 4 rounds off 3:00
18/15 cal row
10 squat cleans @ 70% of part A

Scaling:
Row – cap at 1 minute

Top tip:
The weight in part B is relative to the weight you get to on the complex in part A and you should be able to move through the 10 reps without stopping. Go hard on the row, but not so hard you can’t pick the bar up straight away. Each round is scored for time.

WOD

In pairs:

100m partner carry
20m wheelbarrow
100m partner carry
50 synchro air squats
50 synchro lunges
50 plank high fives
50 synchro sit ups
50 medball passes
100m partner carry
20m wheelbarrow
100m partner carry

Grab a partner and go!

Scaling:
None required! If you can’t carry your partner… get them to do the hard work 😉

Top tip:
Communicate with your partner… and have FUN!

WOD

“Nancy”
5 rounds for time:
400m run
15 overhead squats (42.5/30kg)

Scaling:
OHS – reduce the weight if needed. If mobility issues restrict you from doing OHS, front squat instead

Top tip:
Don’t go too hard on the run. This is a very leggy workout, but you also require stability and co-ordination in the OHS so you don’t want to be too gassed when you pick up the bar.