WOD: AMRAP in 20 Min.

40 cal Row

30 steps dumbbell Walking Lunge (35/25)

20 Double Unders

10 Burpees

Strength: EMOM 10 Min.

4 Back Squat - climbing

(3 sec pause at the bottom)

WOD: 8 Rounds for Time

8 Deadlift (85/50)

8/8 Dumbbell Snatch (45/35)

   (alternate)

Meet ''the girls'' just before new year's eve

''Karen'' (12 Min. Time Cap.)

For Time

150 Wall Balls (9/6)

Rest 5 Minutes then

''Helen'' (15 Min. Time Cap.)

3 Rounds for Time

400m Run

21 Kettlebell Swing (55/35)

12 Pull-ups

Strength: 

12-10-8-6-4-2 Reps of 

Bench Presses

then for one round max rep bench presses with %50 of your 2 rep Bench Press weight

WOD: AMRAP 12 Min.

6 Hang Power Clean (50/35)

12 Box Jump (24/20)

Strength: EMOM 10 Min.

4 Front Squat

(3 seconds pause at the bottom)

WOD: 3 Rounds for Time

500m Row

21 Toes to Bars

12 Thrusters (42.5/30)

Skill:

Handstand push-ups

WOD: 15 Min. Time Cap

2.2,4.4,6.6,8.8...

Hand release push-ups

Pull-ups

*10 step walking Lunges after every round

WOD: For Time

Team of 2 complete 2 rounds of

50 Burpee Box Jumps (24/20)

100 Air Squats

150 Double Unders

CORE: 8 Min. AMRAP

8 Sit-ups

24 Mountain Climbers

x

Conditioning: EMOM 9 Min.

Rowing

Min 1: 20 seconds on 40 seconds off

Min 2: 30 seconds on 30 seconds off

Min 3: 40 seconds on 20 seconds off

WOD: AMRAP 10 Min.

6 Pull-up

6 Push Jerk (60/40)

CORE: 4 Rounds

1 Min. Plank

12 V-up

Strength:

5x5 Snatch grip deadlift

5x3 Snatch grip shrug

5x3 Snatch grip high pull

WOD:5 Rounds for Time

7 Power Snatch (50/35)

20 Ball Slam (9/6)

Strength: EMOM 10 Min.

4 Overhead Squats

WOD: AMRAP 15 Min.

5 Deadlift (80/50)

10 Box Jump (24/20)

15 Wall Ball (9/6)

200m Run

Strength: EMOM 10 Min.

2 Rounds of:

1 Power Clean

1 Hang Power Clean

1 High Hang Power Clean

WOD: For Time

10-9-8...-1 Reps of

Dumbbell Push Press (45/35)

2-4-6-8...-20 Reps of

Kettlebell Swing

*20 Double Unders after every round

Strength: EMOM 10 Min.

Odd: 5  strict Pull-ups

Even: 5 strict Dips

WOD: AMRAP 10 Min.

7 Handstand push-ups

14 Box Jump overs (24/20)

CORE: 4 Rounds

30 seconds hollow hold

15 seconds  rest

30 seconds arch hold

15 seconds rest

Strength: EMOM 10 Min.

5 Push Presses

WOD: EMOM 15 Min.

Min. 1: Max rep Toes to Bars

Min. 2: Max rep Front Squats (50/30)

Min. 3: Max cal. Row

WOD:

8 Min. AMRAP

10 Pull-ups

100m Run

Rest 3 Minutes then

8 Min. AMRAP

10 Hand Release Push-ups

10 Double Unders

CORE: 8 Min. AMRAP

30 seconds side plank (right)

20 Mountain Climbers

30 seconds side plank (left)

Conditioning:

5x300m Row

45 seconds rest between the rounds

Weightlifting: For Time

''Double Grace''

60 Clean&Jerk (60/42.5)

Gymnastics: For Time

100 Sit-ups

Strength: 

Find 5RM Back Squat in 12 Minutes.

WOD: For Time

15 Power Snatch (50/35)

20 Dips

15 Power Snatch (50/35)

40 Burpees

15 Power Snatch (50/35)

60 Box Jumps (24/20)

Strength:

10-5-3-1-1-1-3-5-10 Reps of

Deadlift

WOD: 5 Rounds for Time

12 Sumo Deadlift High Pull (42.5/30)

30 Wall Ball (9/6)

Strength: EMOM 10 Min.

1Heaving Snatch Balance

1 Snatch Balance with no dip

1 Snatch Balance with a dip

WOD: For Time

50-40-30-20-10 reps of

Air Squat

10-20-30-40-50 steps

Walking Lunge

*10 Dips after every round

WOD: AMRAP 15 Min.

200m Kettlebell Farmers Carry (70/55)

300m Row

40 Double Unders

CORE: 5 Rounds

1 Minute Plank

30 Kettlebell Russian twists

Strength:

5x5 Bench Presses

5x5 Barbell Row

WOD: 7 Rounds for time

10 Pull-ups

10 Hand release push-ups

10 Dumbbell Snatch (45/35)

WOD: AMRAP 10 Min.

6 Deadlift (70/45)

8 Bar over Burpees

100m Sprint

CORE: For Time

100 Hanging knee-ups

*Everytime you break 30 Mountain Climbers

Strength: 

Find 2RM Power Clean in 10 Minutes

then

EMOM 6 Min.

4 Hang Power Clean with %50 of your 2RM Power Clean

WOD: For Time

9-12-15-18-21 Reps of

Push Presses (42.5/30)

21-18-15-12-9 Reps of

Sumo Deadlift High Pull (42.5/30)

Strength:EMOM 7 Min.

5 Front Squats

(Climbing)

WOD: For Time

Team of 2 complete

50 Thrusters (42.5/30)

75 Kettlebell Swings (55/35)

1500m Row

75 Kettlebell Swings (55/35)

50 Thrusters (42.5/30)

WOD: AMRAP 12 Min.

6 Power Snatch (50/35)

12 Box Jumps (24/20)

18 Double Unders

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds max rep sit-ups

15 seconds rest

30 seconds arch hold

Strength: EMOM 8 Min.

5 Back Squats

(Climbing)

WOD: For Time

27-21-15-9 Reps of

Thrusters (42.5/30)

Toes to Bars

EMOM 18 Min.:

(50 seconds on 10 seconds off)

Min 1: Max cal row

Min 2: Max rep air squats

Min 3: Max rep push presses

CORE: AMRAP in 7 Min.

10 Sit-ups

20 Kettlebell russian twists

30 Mountain Climbers

Strength:

Find 1RM Clean&Jerk in 12 Minutes

WOD: AMRAP in 10 Min.

10 Wall Ball (9/6)

10 Kettlebell Swing (55/35)

EMOM 8 Min. :

2 rounds of

1 Snatch grip deadlif 

1 Snatch grip deadlift+shrug

1 Snatch grip high pull

WOD: 2 Rounds for time

12 Power Snatch (40/25)

20 Push-ups

25 Double unders

9 Power Snatch (45/30)

20 Push-ups

25 Double unders

6 Power Snatch (50/35)

20 Push-ups

25 Double unders

WOD: 

AMRAP in 7 Minutes

Burpees

Rest 2 mins then

AMRAP in 7 Minutes

7 Pull-ups

7 Box Jumps (24/20)

CORE: 5 Rounds

20 seconds hollow hold

20 seconds rest

20 seconds arch hold

20 seconds rest

Strength:

12-10-8-6-4-2 Reps of 

Bench Presses

WOD: 2 Rounds for time

20 Deadlift (60/40)

200m Run

20 Hang Power Clean (60/40)

200m Run

20 Push Jerks (60/40)

200m Run

WOD: AMRAP 12 Min.

10 Burpee Box Jump overs (24/20)

150m Kettlebell Farmers Carry (55/35)

20 Double Unders

CORE: For Time

40-30-20-10 Reps of 

Sit-ups

9-12-15-18 Reps of

Toes to Bars

Strength: 7 Rounds for load

4 unbroken sets of

1 Power Clean

1 Hang Power Clean

WOD: For Time

Cash in: 750m Row

then 5 rounds

6 Squat Snatch

15 Push-ups

Cash out:750m Row

Strength: EMOM 10 Min.

3 Front Squats (climbing)

WOD: 5 Rounds for time

7 Deadlift (80/50)

14 Dips

21 Kettlebell Swings (55/35)

WOD: AMRAP 15 Min.

20 Air Squats

15 Pul-ups

10 Handstand push-ups

*15 steps walking lunges after every round

CORE: 7 Min. AMRAP

30 seconds plank

20 Kettlebell Russian twists

10 Hanging knee-ups

Skill:

Overhead Squat

WOD: '' Nancy ''

5 Rounds for Time

400m Run

15 Overhead Squat (42.5/30)

Conditioning: 8 Min. EMOM

ODD: 200m Row

EVEN: 20 Double Unders

Strength: 7 Min. EMOM

5 Power Snatches

WOD: 10 Min. AMRAP

2.2,4.4,6.6,8.8... Reps of

Box Jumps (24/20)

Burpee Pull-ups

Strength: 

Find 1RM Push Press in 10 Minutes

then

EMOM 5 Min.

6 Push Jerks with  %60 of your 1RM Push Press

WOD: For Time

75 Power Cleans (50/35)

*Everytime you break 15 Wall Balls (9/6)

Gymnastics: For Time

100 Pull-ups

 Weightlifting: EMOM 7 Min.

2 Rounds of

1 Snatch grip deadlift

1 Snatch grip high pull

1 Power Snatch

Metabolic Conditioning:

3x500m Row

Rest 45 seconds between the rounds

WOD: BEAR COMPLEX

5 Rounds for Load

7 Unbroken sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

WOD: AMRAP 15 Min.

200m Run

15 Sit-ups

9 Push Presses (40/25)

CORE: 6 Rounds

15 seconds Hollow hold

15 seconds Arch hold

15 seconds rest

Strength: Back Squat

7x5 Climbing

WOD: 5 Rounds for Time

300m Row

15 Wall Balls (9/6)

15 Medicine Ball Cleans (9/6)

Gymnastics: EMOM 12 Min.

ODD: 3-6 Strict pull-ups

EVEN: 3-6 Strict Dips

WOD: For Time

42-28-21-14 Reps of

Hand release push-ups

9-15-21-27 Reps of

Toes to Bars

*25 Air squat after every round

Strength: 5 Rounds

1 Strict Press + 5 Push Presses
Climbing

WOD: For Time

25 Thrusters (42.5/30)

50 Kettlebell Swings (55/35)

75 Box Jumps (24/20)

50 Kettlebell Swings (55/35)

25 Thrusters (42.5/30)

Strength: 

Find 5RM Deadlift in 10 Minutes.

then

EMOM 5 Min. :

6 Power Cleans (with %50 of your 5RM Deadlift)

WOD: 10 Min. AMRAP

3 Power Snatches (50/35)

6 Burpees

12 Double Unders

WOD: For Time

10-20-30-40 Reps of 

Pull-ups

40-30-20-10 Reps of

Hand Release Push-ups

150m Medicine Ball (9/6) Carry after every round

CORE: AMRAP 7 Min.

7 Toes to Bars

14 Kettlebell Russian Twists

x

Strength: 

Bench Press

5x5

WOD: AMRAP 15 Min.

10 Wall Balls (9/6)

15 steps Overhead walking Lunge with plate (20/10)

200m Row

Strength: 

10-5-3-1-1-1-3-5-10 Reps of

Front Squats

WOD: 5 Rounds for Time

12 Clean&Jerk (50/35)

24 Double Unders

WOD:

AMRAP 6 Min.

5 Dips

10 Air Squats

rest three minutes then

AMRAP 6 Min.

5 Burpees

10 Sit-ups

CORE: 4 Rounds

Side plank (30 seconds each side)

50 Mountain Climbers

x

Strength: EMOM 10 Min.

Odd: 4 Snatch Balance

Even: 4 Overhead Squat

You choose the weight!

WOD: 2 Rounds for Time

200m Run

12 Power Snatch (50/35)

12 Handstand push-ups

400m Run

12 Power Snatch (50/35)

12 Handstand push-ups

200m Run

Strength: 

Find 1RM Power Clean in 10 Min.

WOD: 20 Min. Time Cap.

Team of 3 complete as many rounds as possible in 20 Minutes

Athlete 1: one round of 8 Deadlift (60/35)

                                     10 Wall Balls (9/6)

                                     12 Kettlebell Swings (55/35)

Athlete 2: plank hold until athlete 1 finishes the round

Athlete 3: Rest

then rotate!

Strength: EMOM 10 Min.

3 Back Squat

WOD: For Time

27-21-15-9 Reps of

Pull-ups

Push Presses (50/35)

*20 Box Jumps (24/20) after every round

Strength:

5x5 Weighted Good Mornings

WOD: 3 Rounds for Time

400m Row

300m Run

20 Steps Overhead Walking Lunge with Plate

Skill:

Squat Snatch

WOD: '' Annie''

50-40-30-20-10 Reps of

Double Unders

Sit-ups

Strength: 

12-10-8-6-4-2 Reps of 

Bench Presses

WOD: 2 Rounds for Time

50 Air Squats

40 Pull-ups

30 Cal. Row

20 Push-ups

10 Hang Power Snatches (40/25)

WOD: 5 Rounds for Time

12 Medicine Ball Clean (9/6)

12 Dips

12 Box Jumps (24/20)

CORE: 4 Rounds

15 Hanging Knee-ups

45 seconds Plank

x

Strength: EMOM 12 Min.

2 Rounds of

1 Snatch Grip Deadlift + 1 Snatch Grip High Pull + 1 Power Snatch + 1 Behind the neck Push Press

WOD: AMRAP 15 Min.

5 Deadlift (70/40)

10 Wall Ball (9/6)

15 Kettlebell Swing (55/35)

Strength: 

Up to a heavy complex in 10 Min.

1 Push Press + 2 Push Jerks

WOD: For Time

27-21-15-9 Reps of

Burpees

9-12-15-18 Reps of

Power Clean (50/35)

*100m sprint after every round

Strength: 

Find 3RM Front Squat in 10 Min.

then

EMOM 7 Min.

5 Thrusters with %50 of your 3RM Front Squat

WOD: 10 Min. AMRAP

 6 Power Snatch (45/25)

12 Double Under

Strength: 8 Min. EMOM

5 Overhead Squats

WOD: 7 Rounds for Time

7 Deadlift (80/50)

14 Toes to bars

21 Box Jumps (30/24)

WOD: AMRAP 15 Min.

10 Pull-ups

15 Dips

20 Air Squats

CORE: AMRAP 7 Min.

7 V-ups

14 Kettlebell Russian Twists 

x

Strength: Back Squat

5x10 Climbing

WOD: Team of 2 complete 3 rounds of

750m Row

60 Burpees

60 Hang Power Cleans (60/35)

Shoulder Mobility

WOD:

Cash in: 1000m Row

10-9-8-7-6-5-4-3-2-1 reps of Push Press (50/35)
2-4-6-8-10-12-14-16-18-20 reps of Box Jumps (31/24)

Cash out: 1000m Row

WOD: 15 Min. AMRAP

15 Wall Ball (9/6)

15 Kettlebell Swing (55/35)

15 Kettlebell Goblet Squat (55/35)

15 Double Under

CORE: 4 Rounds

90 Seconds plank

30 Sit-ups

Strength: 12 Min. EMOM

4  Clean & Jerk

*30 Seconds rest between the rounds

WOD: For Time

100 Thrusters (42.5/30)

*Everytime you break 100m Dumbbell Farmers Carry (45/35)

Strength: 

Find 3RM Deadlift in 10 Minutes

WOD:5 Rounds for Time

400m Run

21 Hand release push-ups

12 Hang Power Snatches (50/35) 

Conditioning: 3 Rounds

250m Row

250m Run

WOD: AMRAP 15 Min.

30 Double Unders

20 Box Jumps (24/20)

10 Pull-ups

Skill: 

Split Jerk

WOD: 16 Min. EMOM

Odd: Max. Rep Medicine Ball Cleans (9/6)

Even: Max Rep Kettlebell Swings (55/35)

WOD: 6 Rounds for Time

9 Front Squat (50/35)

15 Toes to Bar

250m Run

CORE: 4 Rounds 

20 Kettlebell Russian Twist

30 Flutter Kicks

40 Mountain Climbers

Strength: 7 Rounds (Climbing)

1 Snatch Grip Deadlift + 1 Snatch Grip High Pull + 1 Power Snatch + 1 Hang Power Snatch

WOD: For Time

42-35-28-21 Reps of

Wall Ball (9/6)

9-12-15-18 Reps of

Deadlift (80/60)

*20 Double Unders after every round

WOD: '' Cindy''

AMRAP 20 Min.

5 Pull-ups

10 Push-ups

15 Squats

CORE: AMRAP 8 Min.

30 seconds Plank

15 Sit-ups

Strength: Back Squat

10x3 (Climbing)

WOD: For Time

Cash in: Row 500m

then

7 Rounds for Time

6 Power Snatch (50/35)

12 Burpees over the bar

Cash out: Row 500m

Strength:

Find daily 1RM Push Press in 10 Min.

rest 90 seconds

then 1 set of max rep push presses with %50 of your daily 1RM

WOD:12 Min. AMRAP

6 Hang Power Clean (50/35)

9 Dips

12 Box Jump Over (24/20)

Strength: 10 Min. Time Cap.

Up to a heavy complex

1 Power Clean + 2 Push Jerk

WOD:For Time

21-18-15-12-9-6-3 reps of

Overhead Squat (42.5/30)

Handstand push-ups

*15 double unders after every round

WOD: For Time

45 cal. Row

45 Burpees

35 cal. Row

35 Burpees

25 cal. Row

25 Burpees

15 cal. Row

15 Burpees

CORE: 4 Rounds

20 Straight leg sit-ups

20 Ball Slam

Accessory Strength: 10 Min. EMOM

6 Back Rack Lunge

WOD: 7 Rounds for Time

7 Power Snatch (50/35)

21 Medicine Ball Clean (9/6)

Strength: 10 Min. EMOM

4 Deadlift

WOD: AMRAP 15 Min.

12 Wall Ball (9/6)

12 Box Jump (24/20)

12 Pull-up

Strength: Front Squat

5x5 (climbing)

WOD: For Time

10 Clean & Jerk (60/40)

20 Toes to Bar

200m Run

15 Clean & Jerk (60/40)

25 Toes to Bar

400m Run

25 Toes to Bar

15 Clean & Jerk (60/40)

200m Run

20 Toes to Bar

10 Clean & Jerk (60/40)

Rowing:

5 x 300m Row

1 Min. rest between the rounds

WOD: 18 Min. Time Cap

3-3,6-6,9-9... Reps of

Burpee Box Jump (24/20)

Dips

WOD: 5 Rounds for Time

400m Row

30 steps Dumbbell farmers carry

20 Double Under

CORE: For Time

75 Strict Toes to bars

WOD: AMRAP 15 Min.

15 Push-ups

15 Kettlebell Swings (55/35)

15 Goblet Squats (55/35)

CORE:

3 Rounds

30 seconds Side Plank (each)

30 Hanging knee-ups

30 Sit-ups

Strength: EMOM 10 Min.

4 Overhead Squats

(3 seconds pause at the bottom)

WOD: EMOM 20 Min.

Min 1: Max rep pull-ups

Min 2: Max rep thrusters

Min 3: Max meters run

Min 4: REST

Skill: 

Snatch Balance

WOD: For Time

Cash in: 750m Row

then

10 Rounds

6   Power Snatch (50/35)

12 Wall Ball (9/6)

Cash out: 750m Row

Strength: Back Squat

8x3 (Climbing)

WOD: For Time

Team of 2 complete two rounds of:

100 Deadlift (60/40)

80   Hang Power Clean (60/40)

60   Push Jerk (60/40)

Strength: 10 Min. Time Cap.

Up to a heavy complex

1 Squat Clean + 1 Hang Squat Clean

WOD: 15 Min. AMRAP

15 Box Jump (24/20)

15 Dumbbell Push Press (45/35)

15 Double Under

Strength: Back Squat

6x10 (Climbing)

WOD: 5 Rounds for Time

15 Power Snatch (50/35)

20 Wall Ball (9/6)

250m Run

WOD: EMOM 20 Min.

Odd: 10 Burpee Box Jump(24/20)

Even: 10 Handstand Push-up

CORE: 4 Rounds

25 Sit-up

25 Mountain Climbers

25 Kettlebell Russian Twists

Rowing: EMOM 12 Min.

Min 1: 20 seconds on 40 seconds off

Min 2: 30 seconds on 30 seconds off

Min 3: 40 seconds on 20 seconds off

WOD: 8 Rounds for Time

20 Toes to Bars

25 Air Squat

30 Steps Walking Lunge

x

WOD: AMRAP 20 Min.

400m Row

30 Hand Release Push-up

20 Box Jump(24/20)

10 Hang Power Clean (50/35)

CORE:5 Rounds

1 Min. Plank

50 Flutter kicks

Strength: 

Find 10RM Deadlift in 12 Min.

WOD: 7 Rounds for Time

17 Medicine Ball Clean(9/6)

17 Push Press (50/35)

Strength: 7 Rounds (Climbing)

1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch

WOD: AMRAP 16 Min.

8 Pull-up

8 Wall Ball (9/6)

8 Kettlebell Swing (55/35)

Strength: EMOM 8 Min.

2 Front Squats + 2 Thrusters

WOD: For Time

20 Power Clean & Push Jerk (40/25)

25 Double Under

15 Power Clean & Push Jerk (45/30)

25 Double Under

10 Power Clean & Push Jerk (50/35)

25 Double Under

15 Power Clean & Push Jerk (45/30)

25 Double Under

20 Power Clean & Push Jerk (40/25)

Strength: 

Find 1RM Back Squat in 10 Min.

WOD: AMRAP 20 Min.

10 Power Clean (50/35)

15 Double Under

20 Wall Ball (9/6)

25 Sit-up

Strength: EMOM 8 Min.

5 Deadlift

(Climbing)

WOD: 6 Rounds for Time

15 Push Press (50/35)

15 Toes to Bar

15 Kettllebell Swing (55/35)

300m Row after every round

Strength: EMOM 10 Min.

5 Clusters

WOD: AMRAP 15 Min.

12 Pull-up

10 Box Jump (31/24)

8   Power Snatch (50/35)

Conditioning:

4x400m Row

*1 Min. rest between the rounds

WOD: 

8 Min. Time Cap

Max Rep. Burpees

 

then imidiately into

8 Min. AMRAP

4 Dips

8 Power Cleans (50/35)

16 Kettlebell Swing (55/35)

Skill:

Air Squat

WOD:

3 Rounds

50 Wall Balls (9/6)

40 Sit-ups

30 Box Jumps (31/24)

20 Steps Walking Lunge

10 Ball Slams (9/6)

400m Medball Carry run (9/6)

6 Rounds (Climbing)

6 Snatch Grip Deadlift
6 Hang Power Snatch
6 Overhead Squat
6 Push Press Behind the Neck

Rest 2 min

Core:

TABATA Sit-ups
3 Hollow Rocks during 10 sec rest

Strength:

Bench Press

5 @ %60
5 @ %65
3 @ %75
3 @ %80
1 @ %90
1 @%95

WOD:

40 Cal Row
26 Alt Dumbbell Snatches (45/35)
35 cal Row
22 Alt Dumbbell Snatches (45/35)
30cal Row
18 Alt Dumbbell Snatches (45/35)
25 cal Row
14 Alt Dumbbell Snatches (45/35)
20 cal Row
10 Alt Dumbbell Snatches (45/35)

WOD:

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

Chest to Bar Pull-ups
Hand Release Push-ups

*50 Double unders after every round

Core:

7min AMRAP
14 Sit-ups
28 Flutter Kicks

Skill:

Medball Clean

WOD:

30 Clean and Jerks for time (60/42.5)

Every time you break

5 Toes to Bar
10 Box Jump Over (24/20)

Find 2 RM Front Squat for the day in 9min

Then

3x5 Front Squats with %80-90 of 2 RM

WOD:

6 Rounds of

3 min on 1.5 min off

4 Push-ups

6 Power Snatches (40/30)

8 Air Squats

Go FAST!

Conditioning:
4 x 400m Row
1min rest between rounds

WOD:

8min Time Cap
Max Burpees

8min AMRAP
4 Dips
8 Medicine Ball Cleans (9/6)
16 Kettlebell Swings (55/35)

WOD: 6 Rounds for Time

15 Burpee pull-up

30 steps Walking Lunge

40 Air Squats

CORE: AMRAP 10 Min.

10 Toes to bar

30 sec. Plank

WOD: AMRAP 20 Min.

20 Push-up

20 Double Under

20 Sit-up

CORE: For Time

50-40-30-20-10 Reps of

Kettlebell Russian Twist

Mountain Climbers

* 8 V-up after every round

WOD : For Time

500-400-300-200m Row

30-25-20-15 Box Jump (30/24)

400-300-200-100m Run

20-15-10-5 Hang Power Clean (45/25)

Strength: Push Press

5x5

(Climbing)

WOD: For Time

21-18-15-12-9-6-3 Reps of

Hang Power Snatch (50/35)

9-12-15-18-21-24-27 Reps of

Kettlebell Swing (55/35)

Strength: EMOM 10 Min.

10-9-8-7-6-5-4-3-2-1 Reps of

Back Squat

(Climbing)

WOD: 10 Rounds for Time

10 Medicine Ball Clean (9/6)

10 Wall Ball (9/6)

200m Medicine Ball Carry (9/6)

x

Strength: 10 Min. Time Cap

Up to a heavy complex

1 Power Clean+1 Squat Clean+1 Push Jerk

WOD: AMRAP 15 Min.

6 Deadlift (80/50)

12 Dips

15 Bar Over Burpees

Skill: 

Squat Clean

WOD: AMRAP 15 Min.

15 Double Under

15 Handstand Push-up

300m Row

Skill:

Squat Clean & Split Jerk

WOD: EMOM 15 Min.

3 Rep Heavy Squat Clean and Split Jerk

WOD: 5 Rounds for Time

10 Power Snatch (50/35)

20 KB Swing (55/35)

400m Medicine Ball Carry (9/6)

CORE: For Time

200 Partner Sit-up with Medicine Ball

Strength: Front Squat

8x3

Climbing

WOD: For Time

Cash in: Row 800m

then

AMRAP 12 Min.

7 Deadlift(80/60)

14 Wall Ball (9/6)

Cash out: Row 800m

WOD : For Time

40-30-20-10 Reps of

Burpee Box Jump

80-60-40-20 Reps of

Air Squat

CORE: 5 Rounds

1 Min. Plank

15 Hanging Knee-up

Strength:

Find 2 RM Squat Clean in 10 min.

WOD:

For Time

30 Push Press 50/35

30 Pull up

15 Push Press 50/35

15 Pull up

100 Sit up

30 Push Press 50/35

30 Pull up

15 Push Press 50/35

15 Pull-up

Strength:

EMOM 10 min
6 Thrusters

WOD:

AMRAP 15 min
250m Run
15 Dips
10 Hang Power Snatches (50/35)

WOD: EMOM 21 Min.

Min 1: 12 Push-up

Min 2: 24 Double Under

Min 3: 12 Medicine Ball Clean (9/6)

CORE: 5 Rounds

10 Strict Toes to Bar

10 V-ups

Strength: EMOM 12 Min.

1 Snatch Grip High Pull

1 Hang Power Snatch

1 Power Snatch

WOD: AMRAP 20 Min.

300m Row

15 Push Jerk (50/35)

x

WOD: 6 Rounds for Time

400m Run

30 Air Squat

15 Handstand Push-up

CORE: 2 Rounds for Time

75 Sit-up

50 Mountain Climbers

30 Sec Side Plank (each side)

Strength: EMOM 8 Min.

5 Rep Deadlift

(Climbing)

AMRAP 15 Min:

10 Hang Power Clean (50/35)

10 Wall Ball (9/6)

Strength: Push Press

Find 2RM (from Rack)

WOD: 2 Rounds for Time

50 Double Under

40 Kettlebell Swing (55/35)

30 Steps Walking Lunge

20 Pull-up

10 Power Snatch (50/35)

Strength:

Back Squat
7x5 Climbing

WOD:

For Time

12 Clean and Jerk (50/30)
20 Box Jump (24/20)
9 Cleand and Jerk (55/35)
20 Box Jump (24/20)
6 Clean and Jerk (60/40)
20 Box Jump
9 Clean and Jerk (55/35)
20 Box Jump
12 Clean and Jerk (50/30)
20 Box Jump (24/20)

AMRAP 20 Min.

250m Row

250m Run

25 Double Unders

* 10 Ball Slam after every round

x

Strength: 10 Min. EMOM

5 Bench Press

WOD: 8 Rounds for Time

8 Front Squat (50/35)

8 Pull-up

18 Sit-up

WOD: EMOM 18 Min.

Min 1: Max Rep. Air Squat

Min 2: Max Rep Push-up

Min 3: Max Rep Toes to Bar

CORE: 3 Rounds

1 Min. Plank

30 Kettlebell Russian Twists

Strength: 12 Min. EMOM

Odd: 5 Overhead Squat

Even: 5 Snatch Balance

WOD: 4 Rounds for Time

400m Row

21 Box Jump (24/20)

12 Dumbbell Push Press (45/35)

WOD: AMRAP 15 Min.

10 Kettlebell Swing (55/35)

20 Double Under

10 Thruster (42.5/30)

200m Medicine Ball Carry (9/6)

CORE:

100 Hanging Knee-ups for Time

*Every time you break 10 Sit-ups

Strength: EMOM 8 Min.

5 Power Snatch

WOD: 2 Rounds for Time

5-10-15-20 Reps of

Power Clean (60/40)

30-25-20-15 Reps of

Wall Ball (9/6)

Strength: Push Press

6x3

Climbing

WOD: 6 Rounds for Time

6 Deadlift (80/60)

15 Bar Over Burpees

200m Run

Skill: 

Overhead Squat

WOD: For Time

20 Box Jump(30/24)

20 Double Under

30 Box Jump(30/24)

30 Double Under

750m Medicine Ball Carry (9/6)

30 Double Under

30 Box Jump(30/24)

20 Double Under

20 Box Jump (30/24)

Skill

Overhead Squat

WOD

For Time

20 Box Jump 30/24

20 Double Under

30 Box jump 30/24

30 Double Under

750m Medicineball Carry 9/6

30 Double Under

30 Box jump 30/24

20 Double Under

20 Box Jump 30/24

Strength: Clean and Jerk

8x3 

Climbing

WOD: AMRAP 12 Min.

5 Power Snatch (50/35)

10 Medicine Ball Clean (9/6)

EMOM 8 Min.

ODD:12 Hand Release Push-up

EVEN:12 Kettlebell Swing

WOD: Team of 2 Complete 4 Rounds of

1000m Row

40 Thrusters (42.5/30)

Strength: Back Squat

7x3

Climbing

WOD: 10 Rounds for Time

10 Deadlift (80/50)

10 Wall Ball (9/6)

20 Double Under

Strength: EMOM 12 Min.

ODD: 6 Negative Pull-up

EVEN: 6 Strict Dips

WOD: AMRAP 12 Min.

8 Burpee

10 Steps Walking Lunge

12 Air Squat

WOD: For Time

3-6-9-12-15-18-21 Reps of 

Pull-up

21-18-15-12-9-6-3 Reps of

Push Press (50/35)

*200m Run after every Round

CORE: 4 Rounds

15 Hanging Knee-up

30 Mountain Climbers

45 seconds Plank

Strentgh: EMOM 15 Min.

1 Power Snatch

1 Power Snatch from low hang

1 Hang power Snatch

WOD: AMRAP 15 Min.

7   Power Cleans (60/40)

14 Box Jump Overs (24/20)

21 Push-up

MetCon

Filthy Fifty

50 reps Box Jump 24'/20'

50 reps Jumping Pull Up

50 reps Kettlebell Swing 1 pood

50 steps Walking Lunge

50 reps Knee to Elbow

50 reps Push Press 20/15

50 reps Back Extension

50 reps Wall Ball Shot 9/6

50 reps Burpee

50 reps Double Under

MetCon

5 Rounds

5 Deadlift 80/50

5 Handstand Push Up

4 Rounds

4 Deadlift 90/60

4 Handstand Push Up

3 Rounds

3 Deadlift 100/70

3 Handstand Push Up

Strength

*10mins to Find 1RM of each movement*

- Shoulder to Overhead

- Front Squat

- Clean & Jerk

CORE

7min Time Cap.

100 Strict Sit-up for time

Strength

12-10-8-6-4 Reps

Weighted Push Up

MetCon

10min Amrap

5 reps each arm Turkish get up

7 reps Dips

9 reps Burpee 

100m Run

Challange

5min Amrap

Max rep Pull Up

Skill

Squat Snatch

MetCon

50-40-30-20-10

Muscle Snatch 20/15

Sit-up

Double Under

10min EMOM

5 reps Deadlift at %80 of 1RM

Team WOD 3

15min Cap

45sec Row

15sec Rest

45sec Dumbell Push Press 45/35

15sec Rest

45sec Sprint

15sec Rest

MetCon

2 Rounds For Time
100 reps Air Squat

75 reps Push Up

50 reps Pull Up

CORE

4 Rounds of

Max rep Toes to Bar

Max sec Plank

WOD: 8 Rounds for Time

8 Snatches (50/35)

12 Medicine Ball Clean (9/6)

16 Push-up

S1:

8 Snatches (40/25)

12 Medicine Ball Clean (6/4)

16 Push-up on knees

WOD: 21 Min. EMOM

Min 1: 12/10 Cal. Row

Min 2: 15 Station Run

Min 3: 30 Double Under

CORE: 5 Rounds

1 Min. Plank

1 Min. Side Plank

(30 sec each)

Strength:

12-10-8-6-4 Reps of

Strict Press

Plate Front Raise

*Climbing

1 Min. rest after every round

WOD: For Time

50-40-30-20-10 Reps of 

Box Jump

10-20-30-40-50 Reps of

Sit-up

*100m Run after every Round

Mobility: 

Shoulder

WOD: For Time

21-15-9 Reps of

Overhead Squat (42.5/30)

Lateral Burpee over Bar

then

500m Run

then

9-15-21 Reps of

Lateral Burpee over Bar

Overhead Squat (42.5/30)

Strength:

12-10-8-6-4 Reps of

Barbell Curl

Skull Crusher

*Climbing
1 Min. Rest after every Round

WOD: 20 Min. Time Cap

1-2-3-4-5... Reps of

Deadlift

Hang Power Clean

Push Press

Back Squat

Snatch Balance