WOD: 20 Min. AMRAP

300m Row

15 Row over Burpees

CORE: 5 Rounds for Time

20 Toes to Bar

1 Min. Plank

Strength: 12 Min. EMOM

5 Rep. Clean and Jerk

(You choose the weight)

WOD : '' Randy''

75 Snatch (35/25) For Time

Strength: 15 Min. Time Cap

Find 3 RM Back Squat

WOD: 12 Min. AMRAP

12 Kettlebell Swing (55/35)

12 Wall Ball (9/6)

12 Double Under

EMOM: 12 Min.

Odd: 200m Row

Even:150m Medicine Ball Carry

WOD: ''Fran''

21-15-9 Reps of

Thrusters(42.5/30)

Pull-up

Skill: 14 Min. EMOM

Odd: 6 Snatch Balance

Even: 6 Overhead Squat

WOD: For Time

27-21-15-9 Reps of

Push Press (50/35)

Box Jump(30/24)

x

Strength:EMOM 10 Min

5 Strict Dips

WOD: 4 Rounds For Time

15 Pull-up

30 Step Jumping Lunge

40 Sit-up

Strength: Front Squat

10-5-3-1-1-1-3-5-10

WOD: 15 Min. AMRAP

3/3,6/6,9/9,12/12... Reps of

Power Clean(60/40)

Push-up

*100m Run after every round

WOD: 5 Rounds For Time

20 Kettlebell Swing (55/35)

400m Row

CORE: 5 Rounds For Time

75 sec. Plank

45 sec. Rest

x

Strength: 12 Min. EMOM

2 High Hang Squat Snatch+2 Hang Squat Snatch+2 Squat Snatch

WOD:13 Min. AMRAP

25 Double Under

15 Toes to Bar

10 Push Press(50/35)

Strength: 10 Min. EMOM

ODD: 6 Pull-up (negative)

EVEN: 10 Ring Row

WOD: For Time

20 Burpee

20 Box Jump (24/20)

30 Burpee

30 Box Jump (24/20)

100 Sit-up

30 Box Jump (24/20)

30 Burpee

20 Box Jump (24/20)

20 Burpee

AMRAP:20 Min.

15 Pull-up

15 Wall Ball (9/6)

300m Run

CORE:2 Rounds For Time

30 Kettlebell Russian Twist

40 Mountain Climbers

50 Flutter Kicks

Strength: 12 Min. EMOM

Odd:10 Deadlift

Even: 7 Hang Power Clean

(You choose the weight)

WOD: For Time

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

Push Jerk (60/40)

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

Back Squat (60/40)

Conditioning:10 min EMOM

Odd: Row 250m

Even:Run 250m

WOD: 5 Rounds For Time

10 Dips

20 Hand Release Push-up

30 Air Squat

Skill & Strength:

Squat Snatch

WOD:12 Min AMRAP:

8 Kettlebell Swing (55/35)

10 Box Jump (24/20)

12 Double Under

WOD: 4 Rounds For Time

15 Toes to Bar

15 Front Rack Walking Lunge(40/30)

CORE: 5 Rounds For  Time

45 Sec. Plank

45 Sec. Side plank

WOD:

18 Min. EMOM

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Behind the neck Push Press

WOD: For Time

Cash in:1000m Row

21-15-9

Squat Clean(60/40)

Handstand Push up

Cash out:1000m Row

CORE:

150 Straight Leg Sit up

Strength: 10 Min. EMOM

1 Push Press+1 Push Jerk+1 Split Jerk

WOD:5 Rounds For Time

7 Deadlift(80/60)

15 Wall Ball(9/6)

200m Run

x

Skill: 

Kipping Pull-up

WOD:5 Rounds For Time

Barbara

20 Pull-up

30 Push-up

40 Sit-up

50 Squat

3 Minutes Rest Between the Rounds

x

Strength: Back Squat

6x5

WOD: 12 Min. AMRAP

6 Snatch(50/35)

12 Bar Facing Burpee

18 Double Under

WOD: For Time

50-40-30-20-10 Reps of

Box Jump

10-20-30-40-50 Reps of

Sit-up

*50 Double Unders after every round

Strength:

7x5 Bench Press

WOD:2 Rounds For Time

21 Power Clean (40/30)

200m Medicine Ball Carry Run (9/6)

15 Power Clean (50/35)

200m Medicine Ball Carry Run (9/6)

9 Power Clean (60/40)

200m Medicine Ball Carry Run (9/6)

x

EMOM:10 Min.

Odd:  8 Deadlift (You choose the weight)

Even:10 Toes to Bar

Partner WOD:For Time

2000m Row

200 Burpee

200 Wall Ball (9/6)

x

WOD:For Time

400m Run

40 Medicine Ball Clean (9/6)

40 Kettlebell Swing (55/35)

800m Run

40 Kettlebell Swing (55/35)

40 Medicine Ball Clean

400m Run

CORE: 3 Rounds For Time

15 V-up

1 Min. Side plank (30 sec. each)

Strength:

3-3-3-2-2-2-1-1-1 Reps of

Hang Power Snatch

WOD: AMRAP 14 Min.

7 Overhead Squat (40/30)

14 Sit-up

21 Double Under

x

Strength:10 Min. EMOM

5 Rep Clean and Jerk

(you choose the weight)

WOD: For Time

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

Pull-up

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

Wall Ball

WOD: 15 Min. EMOM

Min 1: Max Rep Air Squat

Min 2: Max Rep Dips

Min 3: Max Rep Jumping Lunge

CORE: 4 Rounds For Time

20 Ball Slam

1 Min. Plank

Strength:

Front Squats
5x5

AMRAP 6 min
6 Deadlifts (70/50)
6 Bar Facing Burpees

immidiately into

AMRAP 6min
10 Kettlebell Swings (55/35)
150m Run

4 Rounds For Time
20 Pull-ups
30 Box Jump Overs (24/20)
40 Double Unders

Partner Core:
100 Sit-us with medicine ball
100 Toes to Bar