Mobility and Skill:
Overhead Squat

Wod:
Teams of two, one athlete works at a time.
For Time
50-40-30-20-10 reps of
Burpees
Toes to Bar
Push-ups

Strength:
5-5-3-3-2-2-2-1 reps of
Back Squats

Wod:
12 min AMRAP
8 Ring Pull-ups
8 Push Press (60/42.5)
24 Double Unders

5min EMOM:

7 Bench Press

WOD:

7 Rounds For Time

8 Wall Ball 9/6

10 Kettlebell Swing 55/35

12 Box Jump 31/24

Wod:

5K Row

Core:

5 Rounds of 30 sec on 30 sec off

Handstand Holds

WOD:

21-15-9 Reps of 

Shoulder to Overhead 50/30

Bar Facing Burpees

1000m Run

9-6-3 Reps of

Shoulder to Overhead 50/30

Bar Facing Burpees

Strength:
Front Squat (15-10-5-3-1)

WOD:
10 min EMOM
5 Snatches (50/30)

Skill:
Deadlift

Wod:
2 min AMRAP
Deadlifts (70/50)
2 min AMRAP
Double Unders
3 min AMRAP
Deadlifts (70/50)
3 min AMRAP
Double Unders(70/50)
4 min AMRAP
Deadlifts (70/50)
4 min AMRAP
Double Unders

Skill:
Double Under

Wod:
12 min AMRAP
5 Kettlebell Squat Cleans Each Side
10 Sit-ups
150m Run

Wod: (25min Time Cap)

For Time:
800 m Row
1 Cindy
600 m Row
2 Cindy
400 m Row
3 Cindy
200 m Row
4 Cindy

WOD:

Tabata Something Else

Pull-up

Push-up

Sit-up

Air Squat

STRENGTH

6 MIN EMOM
1 STRİCT PRESS
2 PUSH PRESS
3 PUSH JERK

WOD

16 MIN EMOM

ODD: 30 DOUBLE UNDER

EVEN : 10 BACK SQUATS (60/40)

Skill:

Medicine Ball Clean

Wod:

"KELLY"

5 Rounds For Time:

400 m Run
30 Box Jumps (24/20)
30 Wall Balls (9/6) 

Skill:

Med. Ball Clean

WOD:

Kelly

5 Rounds For Time

400m Run

30 Box Jump 24/20

30 Wall Ball 9/6

WOD:

Athlete 1:

250 m medicine ball carry and run (9/6)

Athlete 2:

Row

Core:

15 sec on 15 sec off

L sit holds 

For Time:

20 Thrusters (95/65lb)

30 Toes To Bars
40 Double Unders
50 Kettlebell Swings (35/25lb)
600 m Run
50 Kettlebell Swings (35/25lb)
40 Double Unders
30 Toes To Bars
20 Thrusters (95/65lb)

Strength:

Strict Pull-up (5x5)

WOD:

6 Rounds For Time
10 Ring Push-ups
15 Sit-ups
200 m Run

Skill:

Pistol Squat

WOD:

"DT"

5 Rounds For Time

12 Deadlifts (155/105lb)

9 Hang Power Cleans (155/105lb)

6 Push Jerks (155/105lb)

Strength:

12-10-8-6-4 Bench Press

WOD:

12min EMOM:

ODD: 6 Snatch 42,5/30

EVEN: 12 Parallette Dips

GRIFF For Time

800 m Run
400 m Run Backwards
800 m Run
400 m Run Backwards

Core:
200 Mountain Climbers

Strength:

Bring Sally Up - Back Squat 60/40

WOD:

Helen

3 Rounds for time

400m Run

21 Kettlebell Swing 55/35

12 Pull-up

WOD:

15min Amrap

20cal Rowing

Rowing Up Time Air Squat

CORE:

Plank Complex

Skill:

Kipping

WOD:

18-15-12-9-6-3 reps of

Burpees
Box Jumps (30''/24'')

Strength:

Strict Press 6-6-4-4-4-2-2-1

WOD:

For Time

50 Double Under

6 Deadlift 60/40

40 Double Under

9 Deadlift 60/40

30 Double Under

12 Deadlift 60/40

20 Double Under

15 Deadlift 60/40

10 Double Under

18 Deadlift 60/40

With a running clock:

At 0:00
AMRAP 4 min

10 Toes to Bars
10 Hand Release Push-ups
10 Overhead Squats (40/30)

Rest 4 min

At 8:00
AMRAP 3 min

10 Toes to Bars
10 Hand Release Push-ups
10 Overhead Squats (40/30)

Rest 3 min

At 14:00
AMRAP 2 min

10 Toes to Bars
10 Hand Release Push-ups
10 Overhead Squats (40/30)

Rest 2 min

At 18:00
AMRAP 1 min

10 Toes to Bars
10 Hand Release Push-ups
10 Overhead Squats (40/30)

CORE:

5 Rounds For Time

30'' Handstand Hold

30''Superman Hold

30'' Hollow Body Hold

WOD:

12min Amrap

3 Pull-up +3 - +3 - +3... - +3 

3 Parallette Dip +3 - +3 - +3... - +3 

100m Run

WOD

20 MIN EMOM

ODD : 7 HANG POWER CLEAN 50/40

EVEN : 100 MT FARMERS CARRY 50/35

STRENGTH

FRONT SQUAT

5-5-4-4-3-3-2-2-1

WOD

15MIN AMRAP

300 MT RUN

10 PUSH PRESS 50/40

Skill:

Handstand

WOD:

7 Rounds For Time

7 Burpee to Jumping Ring Pull-up

14 Jumping Lunge

21 Sit-up

With a 14 min Clock

300m Run
30      Wall Ball
30      Inverted Row
200m Run
20      Wall Ball
20      Inverted Row
100m Run
10      Wall Ball
10      Inverted Row
In remaining time AMRAP Cleans (60/40)

WOD:

5 MIN EMOM

50 MT BEAR WALK

4 ROUND FOR TIME

4 BENCH OVER JUMPS

30 DOUBLE UNDER

15 MT STANCE RUN

300 MT RUN

Strength:

Deadlift 5x5

WOD:

21-15-9

Kettlebell Swings(55/35)

Dumbell Push-ups

Toes to Bars

5min EMOM:

7 Strict Pull-ups

20min Amrap

10 Medicine Ball Burpee Clean to Wall Ball Complex 9/6

400m Run

Skill: 

Snatch

WOD:

3 Rounds For Time

20 Overhead Walking Lunge with Plate 20/15

20 Bench Press 40/30

20 Box Jump 30/24

WOD:

2 Rounds For Time

50 Push-ups

40 Sit-ups

300m Run

20 Chest to bar Pull-ups

10 Sumo Deadlift High Pull with Kettlebell 55/35

Strength:Back Squat

10 x %20 Body Weight

8   x %40 Body Weight

6   x %60 Body Weight

4   x %70 Body Weight

2   x %80 Body Weight

WOD:4 Rounds For Time

40 Double Unders

10 Snatches (40/30kg)

10min Emom:

10 Burpees

PARTNER WOD

Partner 1: 300m Med. Ball Carry Run 9/6

Partner 2: Dip

Skill:

Clean & Jerk

Wod:

7 Min AMRAP:

7 Hang Power Clean (60/40kg)

7 Push Jerk                (60/40kg)

6min Amrap:

10 Double Under

10 Ring Row

3 Rounds For Time

30 Push-up

300m Run

20 Kettlebell Swing 55/35

200m Run

10 Dumbbell Hang Power Clean & Jerk 45/35

WOD

FOR TIME

30 BAR FACING BURPEES

25 THRUSTERS (42,5/30)

20 BAR FACING BURPEES

15 THRUSTERS

10 BAR FACING BURPESS

5 THRUSTERS

WOD:

20min EMOM

ODD: 10 Deadlift 60/40

EVEN: 10 Box Jump Overs 30/24

CORE:

Plank Complex

Skill:

Push Jerk

WOD:12 Min. AMRAP

12 Air Squats

12 Dips

12 Toes to Bar

WOD
4 ROUND FOR TIME
10 POWER CLEAN
20 PUSH UP
30 DOUBLE UNDER

8 Min EMOM x 5

Strict Press

WOD: For Time

Pull-Up

15-12-9-6-3

Box Jump

3-6-9-12-15  (30/24)

WOD:

3 Rounds

15 Sit-up

15 Wall Ball 9/6

750m Run

2 Rounds

15 Sit-up

15 Wall Ball 9/6

500m Run

1 Round

15 Sit-up

15 Wall Ball 9/6

250m Run

WOD:

20min Amrap

Partners 1. 400m Run

Partners 2. Row

Strength: 

Frontt Squat 5-5-3-3-3-2-2-1

WOD:

10min Amrap

10 Double Under

10 Med. Ball Clean 9/6

CORE:

100 Sit-ups For Time

10min Emom x 4:

Power Clean

WOD:

3 Rounds For Time

400m Run

20 Deadlift 60/40

10 Dips

Skill:

Good Morning

WOD:

10 Kettlebell Thruster 25/35

20  Kettlebell Swing 25/35

30 Burpee

20 Kettlebell Swing 25/35

10 Kettlebell Thruster 25/35

WOD:

20min Emom:

ODD: 5 Pull-up

EVEN: 5 Push-up

CORE:

8min Amrap

10 Flutter Kick

10 Superman

Skill:

Double Under

WOD:

21-15-9

Push-Press 60/40

Burpee

CORE:

100 Mountain Climbers

Strength:

Deadlift 5x5

WOD:

20min Amrap

10 Kettlebell Swing 60/40

15 Sit-up

200m Run

WOD:

For Time:

100m Med. Ball Carry 9/6

5 Double Under

150m Med. Ball Carry 9/6

10 Double Under

200m Med. Ball Carry 9/6

15 Double Under

250m Med. Ball Carry 9/6

20 Double Under

WOD

15 MIN AMRAP

30 LUNGES

200 MT RUN

10 DIPS

WOD

10min EMOM x 2

DEAD LIFT (50/40)

HANG POWER CLEAN (50/40)

PUSH PRESS (50/40)

BACK SQUAT (50/40) 

WOD:

4 Rounds for Time

20 Double Under

15 Pull-up

10 Kettlebell Swing 60/40

CORE:

Plank Complex

WOD:

5 deadlift (60/50)

10 push up

10 sit up

10 deadlift

15 push up

15 sit up

15 deadlift

20 push up

20 sit up

10 deadlift

15 push up

15 sit up

5 deadlift

10 push up

10 sit up

Strength:

Back Squat 5-4-3-2-1

WOD:

15 Push Jerk 50/40

200m Run

12 Push Jerk 50/40

200m Run

9 Push Jerk 50/40

200m Run

6 Push Jerk 50/40

200m Run

3 Push Jerk 50/40

200m Run

6min Emom:

6 Burpee Pull-up

WOD:

For Time:

40 Box Jump 30''/24''

10 Sit-up

30 Box Jump 30''/24''

20 Sit-up

20 Box Jump 30''/24''

30 Sit-up

10 Box Jump 30''/24''

40 Sit-up

WOD:

12min Amrap

10 Dips

400m Run

CORE:

5 Rounds

10 Hollow Rocks

10 Ring Hip Up

WOD

For time

25 Toes to bar

25 Wall balls (9/6)

25 Hand release push ups

25 Kettlebell swings (35lb/25lb)

400 mt run

25 Kettlebell swings (35lb/25lb)

25 Hand release push ups

25 Wall balls (9/6)

25 Toes to bar

10 min EMOM
4 Strict Pull ups

WOD: 4 Rounds for time
400 mt Run
15 Over head squat (40-30)

Skill:

Push-Jerk

WOD:

Grace

30 Reps Clean & Jerk 60/40

CUMHURIYET BAYRMIMIZ KUTLU OLSUN

Strength:

Front Squat 5x5

WOD:

21-15-9

Burpee

Power Snatch 40/30

WOD:

5 Rounds For Time

10 Deadlift 60/40

15 Push-ups

200m Run

CORE:

100 Sit-ups For Time

Skill:

Overhead Squat

WOD:

12min Amrap

10 Dips

20 Walking Lunge

300m Run

WOD:

5 Burpee Broad Jump

250m Run

10 Burpee Broad Jump

250m Run

15 Burpee Broad Jump

250m Run

20 Burpee Broad Jump

250m Run

25 Burpee Broad Jump

250m Run

20 min EMOM:

ODD: 30 Double Under

EVEN: 4 Power Clean 50/40

WOD:

5 Rounds For Time

10 Burpees

20 Kettlebell Swings 24/16

200m Run + 50m + 50m + 50m... ( Every Round Plus 50m.)

CORE:

Plank Complex

5 Rounds

30'' Side Plank

30'' Plank

30'' Side Plank

Strength:

5-4-3-2-1 Deadlift

WOD:

21-15-9

Toes to Bar

Push Press 40/30

Angie

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squat

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