WOD

20 minute AMRAP:

10 burpees
20 box jumps (24/20″)
30 DB snatch (22.5/15kg)
40 skaters

Scaling:
Box – reduce height if needed
DB – select a weight you can do 30 unbroken when fresh

Top tip:
Treat this workout as an opportunity to work on your pacing. Find a pace on each movement which you feel you could hold onto for a few more reps every round.

WOD

6 rounds off 4:00

Row 15/12 cal
10 slamball to shoulder (50/30kg)
Run 80m

The fast you go, the more rest you get!

Scaling:
Row – time will be capped at 45 seconds in rounds 1 – if you haven’t hit 15/12 by that time, stop where you are and use that number for subsequent rounds
Slamball – select a weight you can keep moving

Top tip:
Keep the transitions short between movements.

WOD

A) find a 3RM thruster

B) “Fran”
21-15-9
thrusters (42.5/30kg)
pull ups

Part B should a short, sharp workout that leaves you gasping for air! Select appropriate scales to enable you to achieve the intended stimulus

Scaling:
Thrusters – select a weight that enables you to do 21 reps with no more than 1 break
Pull ups – reduce volume or do jumping pull ups. Scale so you can do the set of 21 with no more than 2 breaks

Top tip:
The thrusters and pull ups use different muscle groups so move straight from one to the other. Get stuck in and hold on through the round of 15; you can rest at the end, it’ll be over before you know it!

WOD

32 minute alternating EMOM:
A) 10 bench press (80/45kg)
B) 50 double unders
C) 10 strict ring dips
D) 5 strict CTB pull ups

Scaling:
Bench press – you should be able to do 10 reps unbroken every round. Select weight accordingly
Double unders – 30 seconds of double under practise if you can’t string them together yet
Dips – reduce the volume or do foot supported dips
CTB – reduce to regular chin over pull ups or banded pull ups if needed. Volume can also be reduced. Choose a challenging scale

Top tip:
Select scales on the bench/strict gymnastics that you are confident you can maintain for 8 rounds

WOD

800m run
40 deadlifts (60/42.5kg)
400m run
30 back squat 
200m run 
20 front squat
100m run
10 overhead squat

Hello legs; welcome to a new week!

The weight on the barbell for this workout is the same throughout. All squat movements are taken from the floor.

Scaling:
The limiting movement will be the overhead squat, select weight accordingly 

Top tip:
Don’t go crazy on the run, keep enough in the tank to be able to get a decent set of deadlifts/squats when you get back

WOD

A) Back squat 10,10,10

B) 15 minute AMRAP
> 5 pull ups
> 10 push ups
> 15 sit ups

Scaling:
Pull ups – can be done with a band
Push ups – can be done on a box

Top tip:
Today is an opportunity to find a weight you can move for 10 quality reps on the back squat. Expect to be out of breath after each set!

WOD

10 rounds: 90 seconds on / 90 seconds off
> Run 80m
> 10 burpees
> max KBS (24/16kg)

In this interval session try to hit the same number of KBS each round

Scaling:
KB – select a weight that feels comfortable (it might not feel comfortable for long!)

Top tip:
Run fast, don’t break the burpees and hold on for the KBS

WOD

100 double unders
80 lunges
60 push ups
40 deadlifts (100/60kg)
20 burpees
10 C&J (100/60kg)
20 burpees
40 DL
60 push ups
80 lunges
100 DU

Cap: 25 minutes

Not everyone is expected to finish this chipper

Scaling:
DU – if you can’t string together sets of 20+ double unders, reduce the volume or do 300 single skips
Push ups – can be done from the knees
DL/C&J – these will be done at the same weight and you’ll be limited by your C&J. Select a challenging weight, but one you can confidently move

Top tip:
You will need to break this, manage your rest sensibly and hold on to manageable sets. Not everyone is expected to complete this in the time cap, so get as far through it as you can.