Strength:

9min Time Cap

Find 1RM Back Squat

WOD:

2 Rounds For Time

21 Power Snatches (40/30)
25 Wall Balls (9/6)
15 Power Snatches (50/35)
25 Wall Balls (9/6)
9 Power Snatches (60/42.5)
25 Wall Balls (9/6)

S1:

2 Rounds For Time

21 Power Snatches (30/25)
25 Wall Balls (6/4)
15 Power Snatches (40/30)
25 Wall Balls (6/4)
9 Power Snatches (50/35)
25 Wall Balls (6/4)

Strength:

5-5-3-3-2-2-1-1-1
reps of

Strict Press

WOD:

With a running clock:

5min AMRAP
6 Cleans (50/35)
8 Push-ups
10 Double Unders

1min Rest

5min AMRAP
6 Push Jerks (50/35)
8 Pull-ups
100m Run

1min Rest

3min AMRAP
Clean and Jerk (50/35)


S1:
Cleans, Push Jerks, Clean and Jerks @ (40/30)
x3 Single Unders
Assisted Pull-ups

Strength: Bench Press

7x5

WOD: For Time

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

Handstand Push-up

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

Squat Clean (50/35)

S1: Handstand pushup from Box

      Squat Clean @ 40kg/25kg

WOD: TABATA

Hand Release Push-up

Pull-up

Jumping Lunge

Toes to Bar

CORE:

3 Rounds for Time

40 Ketllebell Russian Twist

50 Flutter Kick

60 Mountain Climbers

Strength: 10 Min. EMOM

2 Rounds of

1 Power Snatch

1 Behind the neck Push Press

1 Snatch Balance

WOD: 15 Min. AMRAP

10 Burpee

15 Medicine Ball Clean(9/6)

20 Double Under

S1: MB Clean @ 6kg/4kg

      x3 Single Under

Strength: Front Squat

8x4

*Pause 3 Second at bottom

WOD: Team of 2 complete 2 Rounds of

75 Push Press (50/35)

1500m Row

75 Hang Power Clean (50/35)

1500m Run

S1: Push Press @ 40kg/25kg

      Hang Power Clean @ 40kg/25kg

x

WOD: EMOM 18 Min.

Min 1: 6 Power Snatch (50/35)

Min 2: 10 Wall Ball (9/6)

Min 3: 12 Kettlebell Swing (55/35)

S1: Power Snatch @ 40kg/25kg

      Wall Ball @ 6kg/4kg

      Kettlebell Swing @ 35lbs/25lbs

CORE:

Max. Second Weighted Plank

then

100 sit up

then

Max Second Weighted Plank

         

Strength: 12 Min. EMOM

Odd:  6 Negative Pull-up

Even: 8 Ring Row

WOD: 12 Min. AMRAP

8   Dips

10 Air Squat

12 Double Under

S1: Jumping Dips

      x3 Single Under

Strength: 8 Min. EMOM

5 Rep Clean & Jerk

WOD:5 Rounds for Time

6   Deadlift (80/60)

12 Burpee Box Jump (24/20)

150m Dumbbell Farmer Carry (45/35)

S1: Deadlift @ 60kg/40kg

      Burpee Box Jump @ 20inch

      Farmer Carry @ 35lbs/25lbs

WOD : ''CHELSEA''

30 Min. EMOM

5 Pull-up

10 Push-up

15 Air Squat

Strength: 10 Min. EMOM

1 Snatch Grip High Pull

1 Power Snatch

1 High Hang Squat Snatch

WOD: For Time

21-15-9 Reps of

Kettlebell Swing (55/35)

Box Jump Over (31/24)

then

1000m Row

then

21-15-9 Reps of

Kettlebell Swing (55/35)

Box Jump Over (31/24)

x

Strength:

5x5 Strict Pull-up

WOD: 20 Min. AMRAP

5 Strict Shoulder Press (42.5/30)

10 Front Squat (42.5/30)

15 Over the Bar Burpees

Strength : 

5-5-3-3-2-2-1-1 Reps of

Overhead Squat

WOD: 20 Min. AMRAP

400m Run

Max Reps of unbroken Barbell Row

(you choose the weight)

Everytime you drop the Barbell RUN!

Skill:

Double Under

WOD: 

Death by Burpee

Partner CORE: EMOM 10 Min.

Athlete 1: 15 Sit-up

Athlete 2:45 second Plank

Accessory Work: 8 Min. EMOM

2 Wall Climb

WOD: For Time

Cash in:100 Double Under

then

5 Chest to Bar Pull-up

100m Run

5 Box Jump

200m Run

10 Chest to Bar Pull-up

300m Run

10 Box Jump

400m Run

15 Chest to Bar Pull-up

500m Run

15 Box Jump

Cash out:100 Double Under

Strength: 

12-10-8-6-4 Reps of

Bench Press

WOD: For Time

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

Dumbbell Push Press (45/35)

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

Sumo Deadlift High Pull(42.5/30)

Strength:

Back Squat

7x5 Climbing

WOD:

6 Rounds For Time
12 Push Presses (50/35)
12 Box Jumps (30/24)
12 Toes To Bar

WOD:

15min AMRAP
10 Pull-ups
10 Wall Balls (9/6)

20 Double Unders after every round

Core:

3 Rounds
30 Sit-ups
30 Kettlebell Russian Twists
30' Plank

Partner WOD:

Teams of 2
Complete 3 Rounds of

750m Row
75 Push-ups
75 Air Squats
750m Medball Carry (9/6)

Strength:
10-5-3-1-1-1-3-5-10 reps of
Front Squat

WOD:

10min AMRAP
10 Hang Power Snatch (50/35)
10 Kettlebell Swings (55/35)

Strength:

12min Time Cap

Find 1 RM Jerk

WOD:

For Time
400m Run
20 Deadlifts (80/60)
40 Medball Cleans (9/6)
800m Run
40 Medball Cleans (9/6)
20 Deadlifts (80/60)
400m Run

Strength:

EMOM 12 min

2 Rounds of
1 Snatch Grip High Pull
1 Hang Power Snatch
1 Power Snatch

WOD:

4 Rounds For Time
12 Power Cleans (60/40)
16 Burpees
20 Double Unders

Strength: EMOM 10 Min.

4 Handstand Push-up

WOD: EMOM 20 Min.

Odd: Max. Rep Box Jump (24/20)

Even: Max. Rep Dips

WOD:

For Time

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

Toes to Bar

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

Burpee

*150m Run after every round

CORE:

3 Rounds

55 Bicycles

45 Flutter Kicks

35 Sit-ups

Strength:

EMOM 12 min
Odd: 6 Pull-ups (negative)
Even: 6 Front Squats

WOD:
10min AMRAP
5 Power Snatch (50/35)
7 Hand Release Push-ups
9 Double Unders

WOD:
Cash in: 1000m Row

21-15-9
Push Jerk (60/40)
Medicine Ball Clean (9/6)

Cash out: 500m Medicine Ball Carry (9/6)

CORE:
Max second plank

then

3 Rounds
30 Kettlebell Russian Twists
30 Mountain Climbers

then

Max second plank

Strength:

EMOM 10min

1 High Hang Power Snatch
1 Overhead Squat
1 Snatch Balance

WOD:

5 Rounds For Time
12 Power Cleans (50/35)
16 Kettlebell Swings

Strength:
10-5-3-1-1-1-3-5-10 reps of
Push Press

WOD:

16min AMRAP
200m Run
21 Pull-ups
12 Back Squats (60/40)

Strength: 12 min. Time cap.

Find 2 RM Deadlift

WOD: For Time

9-12-15-18-21 Reps of

Deadlift with %70 of 2 RM

20-30-40-50-60 Reps of

Sit-up