Strength:

Back Squat
3-3-3-2-2-2-1-1-1

Partner WOD:
15min Time Cap
Partner A: 400m Row
Partner B: Max rep push press

-Both athletes must work at the same time
-Score: Total Reps of Push Presses

18min EMOM
Odd: 6 Power Snatches (50/35)
Even: 10 Wall Balls (9/6)

Core:
For Time
120 Mountain Climbers
60 Sit-ups
30 Kettlebell Russian Twists

Strength:

10min Time Cap
Up to a heavy single Deadlift

Conditioning:

5 Rounds For Time
15 Hang Power Cleans (50/35)
15 Hand Release Push-ups

*300m run after each round

Strength:
EMOM 10min
1 Snatch Grip Deadlift
1 Snatch Grip High Pull
1 Power Snatch
1 Squat Snatch

12 min Time Cap
3/3, 6/6, 9/9, 12/12
Kettlebell Swings (55/35)
Box Jumps (24/20)

MetCon 12.1

7min AMRAP

Burpee

2min REST

15.1A

1 reps max.Clean and Jerk

6min Capacity

2min REST

3 Rounds

Unbroken 15 Toes to Bar

Every rounds 1min Rest

2min REST

4min Unbroken 30sec Side Plank

MetCon 15.5

27-21-15-9 reps for time of:

Row cal.

Thruster 42.5/30

CORE

AMRAP no time

Unbroken 30sec Side Plank

Strength:

4x10 Bench Press ''choose your weight''

MetCon 13.3

12min AMRAP

150 Wall Ball 9/6

90 Double Under

30 Muscle Up

23 Nisan Ulusal Egemenlik ve Çocuk Bayramımız Kutlu Olsun!

Conditioning:

Death by 50m Sprint

MetCon 11.1

10min AMRAP

30 Double Under

15 Power Snatch 35/25

CORE:

Max Sec. Plank

Strength:

3x3 Front Squat ''choose your weight''

MetCon 14.2 - 15.2

Every 3 minutes for as long as possible complete:

From 0.00-3.00

2 Rounds of:

10 Overhead Squat 42.5/30

10 Chest to bar Pull-up

From 3.00-6.00

2 Rounds of:

12 Overhead Squat 42.5/30

10 Chest to bar Pull-up

Etc. Following same pattern until you fail to complete both rounds...

10min Emom:

ODD: 30 Double Under

EVEN: 1min Plank

MetCon 13.2

10min AMRAP

5 Shoulder to Overhead 50/35

10 Deadlift 50/35

15 Box Jump 24/20

Strength: EMOM 5 Min.

5 Reps Heavy Deadlift

WOD: 5 Rounds for Time

10 Clean & Jerk (60/40)

15 Kettlebell Swing (55/35)

x

WOD: 12 Min. AMRAP

10 Burpee Box Jump (24/29)

200m Run

10 Air Squat

20 Double Under

CORE: For Time

120 Sit-up

*20 Kettlebell Russian Twist after every 20 Sit-up

x

Strength: Back Squat

3-3-3-3-3

WOD: For time

600m Row

30      Push Press (50/35)

30      Pull-up

400m Row

20      Push Press (50/35)

20      Pull-up

200m Row

10      Push Press (50/35)

10      Pull-up

Strength: EMOM 6 Min.

5 Heavy Bench Press

WOD:AMRAP 15 Min.

8   Deadlift (50/40)

10 Hang Power Clean (50/40)

20 Double Under

WOD: For Time

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

Dips

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

Burpees

*After every round 16 steps Overhead Walking Lunge with Plate (20/15)

WOD: 

Team of 2 complete 5 Rounds of:

40 Sumo Deadlift High Pull (42.5/30)

40 Hand Release Push-up

40 Front Squat (42.5/30)

40 Toes to Bar

CORE: 4 Rounds for Time

80 Mountain Climbers

1 Min. Plank

Strength:5-5-3-3-2-2-2-1-1 Reps Of

Power Clean

WOD: For Time

Cash in: 750m Run

AMRAP: 10 Min.

8 Snatch (50/35)

8 Wall Ball (9/6)

8 Box Jump (24/20)

Cash out: 750m Run

WOD:

10 Rounds For Time:

10 Pull-ups

20 Air Squats

30 Sit-ups

40 Double Under

Skill:

Squat Snatch

WOD:15 Min. AMRAP

6 Deadlift (80/60)

12 Bar Facing Burpees

24 Double Under

Skill and Strength:

Overhead Squat

4 Rounds For Time

20 Medball Cleans (9/6)

20 One Arm Alternate Snatch (45/35)

20 cal Row

15min EMOM:

2 Rounds of:

1 Hang Power Clean
1 Front Squat

1 Push Jerk

1 Back Squat

(You Choose Weight)

CORE:

4 Rounds 4 Time

1min max Sit-up

30sec Handstand Hold

30sec Rest

Strength: Push Press

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

WOD: AMRAP 6 Min.

6   Power Snatches (40/30)

12 Double Unders

immediately into

AMRAP 6 Min.

10 Wall Balls (9/6)

10 Kettlebell Swing (55/35)

Strength: Front Squat

EMOM: 9 Min.

12 Reps Front Squat with %50 of 1RM

10 Reps Front Squat with %60 of 1RM

6   Reps Front Squat with %70 of 1RM

4   Reps Front Squat with %80 of 1RM

2   Reps Front Squat with %90 of 1RM

4   Reps Front Squat with %80 of 1RM

6   Reps Front Squat with %70 of 1RM

10 Reps Front Squat with %60 of 1RM

12 Reps Front Squat with %50 of 1RM

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

Power Cleans (55/35)

Hand Release Push ups

WOD: AMRAP 15 Min.

8   Pull-ups

10 Burpees

12 Box Jump Overs

CORE:4 Rounds for Time

12 Toes to Bars

16 Kettlebell Russian Twists

45 Second plank after every round

Strength:

Clean and Jerk

5-5-3-3-2-2-2-1-1 

MetCon:

12min Amrap

5 Deadlift 80/60

10 Ring Dips

15 Double Under

WOD:

6 Rounds For Time
10 Bench Press (60/40)
200m Run
10 One Am Alternating Dumbbell Snatch

Core:

5 Rounds
30 sec Reverse Plank

Skill:

Clean and Split Jerk

MetCon

15min EMOM:

Min1: 8 Thruster 40/30

Min2: 30 Double Under

Min3: 10 İnverted Row

MetCon

3-6-9-12-15-18-21...

Cal Row

Burpee

CORE:

5x1 min Plank

Strength:

EMOM:8min

10 Back Squats

WOD:

5 Rounds For Time
6 Power Snatches (40/30)
9 Overhead Squats (40/30)