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

Team WOD:

2 Rounds

Partner 1: 2 min. max Row for cal.

Partner 2: Max. rep Pull-up

30 sec. Rest

Partner 1: 2 Min. Max. rep Lunge

Partner 2: Max. rep Double Under

30 sec. Rest

Partner 1: 2 Min. Max. rep Double Under

Partner 2: Max. rep Lunge

30 sec. Rest

Partner 1: 2 Min. max rep Pull-up

Partner 2: Row for cal.

CORE: For Time

100 Sit-ups 

Strength:

12-10-8-6-4 Reps of

Bench Press

Barbell Row

*Climbing

1 min. rest after every round

WOD: 15 Min. AMRAP

5 Thrusters (42.5/30)

10 Elevated Ring Row/Inverted Row

15 Toes to Bar

S1:

5 Thrusters (30/25)

10 Ring Row

15 Hanging Knee-up

For Time:

1000m Row/Run
50 Air Squats
50 Sit-ups
800m Row/Run
40 Air Squats
40 Sit-ups
600m Row/Run
30 Air Squats
30 Sit-ups
400 m Row/Run
20 Air Squats
20 Sit-ups
200m Row/Run
10 Air Squats
10 Sit-ups

Skill:

Hollow and Arch

WOD:

5min Emom
10 Chest to Bar Pull-ups
Rest 1 min
5 min EMOM
12 Push-ups
Rest 1 min
5 min EMOM
14 Burpees

S1:
5min Emom
10 Pull-ups
Rest 1 min
5 min EMOM
12 Push-ups
Rest 1 min
5 min EMOM
12 Burpees

S2:
5min Emom
10 Assisted Pull-ups
Rest 1 min
5 min EMOM
12 Push-ups on knees
Rest 1 min
5 min EMOM
10 Burpees

For Time
9 Front Squats @50/35
9 Push Jerks @50/35
9 Box Jump Overs @24"/20"
200 m Run
15 Front Squats @50/35
15 Push Jerks @50/35
15 Box Jump Overs @24"/20"
200 m Run

21 Front Squats @50/35
21 Push Jerks @50/35
21 Box Jump Overs @24"/20"
200 m Run

S1:
9 Front Squats @40/30
9 Push Jerks @40/30
9 Box Jump Overs @24"/20"
200 m Run
15 Front Squats @40/30
15 Push Jerks @40/30
15 Box Jump Overs @24"/20"
200 m Run

21 Front Squats @40/30
21 Push Jerks @40/30
21 Box Jump Overs @24"/20"
200 m Run

S2:
9 Front Squats @30/20
9 Push Jerks @30/20
9 Box Jump Overs @20"/20"
200 m Run
15 Front Squats @30/20
15 Push Jerks @30/20
15 Box Jump Overs @20"/20"
200 m Run

21 Front Squats @30/20
21 Push Jerks @30/20
21 Box Jump Overs @20"/20"
200 m Run

Open 11.1

AMRAP 10min

30 Double Unders
15 Power Snatches @35/25

Core:
8 Rounds
8 Toes to Bar
18 Sit-ups

Strength:

Emom 10min

2 Power Cleans
HEAVY!

WOD:

For Time:
21-15-9 reps of
Handstand Push-ups
Ring Dips
Power Cleans @ 60/40

S1:

21-15-9 reps of
Handstand Push-ups on the box
Dips
Power Cleans @ 50/35

Strength:

EMOM 12min
1 Power Snatch
1 Squat Snatch
1 Overhead Squat

WOD:

7 Rounds
1min max Row for Calories
30 sec rest
1min max Wall Balls @9/6
30 sec rest

S1:
WB @6/4

Find 3RM Back Squat
Do max reps with %80 of 3RM Back Squat

WOD:

AMRAP 14min
6 Pull-ups
8 Med-ball Cleans @9/6
10 Kettlebell Swings @55/35
12 Steps Walking Lunges with Dumbells @35/25

S1:
6 Jmping Pull-ups
8 Med-ball Cleans @6/4
10 Kettlebell Swings @35/25
12 Steps Walking Lunges with Dumbells @25/15

Strength: 12 Min. EMOM

5 Rep Clean & Jerk

*Increase the weight every 5 minute

WOD: For Time

15-12-9-6 Reps of

Power Snatch (50/35)

30-25-20-15 Reps of

Wall Ball (9/6)

*100m Dumbbell Farmer Carry after every round (45/35)

S1: Power Snatch (40/25)

      Wall Ball (6/4)

      Dumbbell (35/25)

Conditioning: 16 Min. EMOM

Odd: 15 Sit-up

Even: 12 Hand Release Push-up

WOD: 12 Min. AMRAP

2-4-6-8-10-12... Reps of

Sumo Deadlift High-pull (42.5/30)

Box Jump (24/20)

S1: SDHP @ 30/25

      BJ       @ 20/20

x

Strength: 10 Min. Time Cap.

Find 2 RM Push Press

WOD: 

Cash in: 500m Run

5 Rounds for Time

10 Deadlift (80/60)

15 Kettlebell Swing (55/35)

20 Toes to Bar

Cash out:500m Run

S1: Deadlift @ 70/40

      Swing    @ 35/25

      Hanging Knee-up

        

30min EMOM

Min 1: 10 Pull-ups
Min 2: 20 Steps Walking Lunge
Min 3: 10 Dips
Min 4: 15 Burpees
Min 5: 45sec plank
Min 6: 15 Box Jump Overs

Conditioning:

Row: 4 x 250m sprint

Run: 4 x 150m sprint

WOD:

Jumping Day!

10 Rounds for Time

15 Wall Balls (9/6)
10 Jumping Lunges

Strength:

EMOM 7

5 Shoulder to Overhead Climbing

WOD:

21-15-9 reps of
Thruster (65/45)
Toes to Bar

400m Run

21-15-9 reps of
KB Swing (55/35)
Push-up

Team of 3

6K Run
6K Row
300 Double Unders

WOD:

AMRAP 12

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

Power Snatch @50/35
Burpee Pull-up

Core:

3 Rounds
30': plank
10': L-hang hold
20': Rest

Lifting DAY!

4x3 Quick Singles

Squat Snatch

5x5

Split Jerk

5 Rounds 

1 Power Clean

1 Jerk

1 Squat Clean

2 Jerks

*Rest as needed between rounds

Strength:

EMOM 7
5 Front Squats Climbing

WOD:

17min AMRAP
7 Overhead Squats (50/35)
17 Double Unders
27 Sit-ups

12min AMRAP
8 Handstand Push-ups
10 Box Jump Overs (30/24)

*3 strict pull-ups after every round

S1:
8 Jacknife
10 Box Jump Over (24/20)

Core:

3 Rounds
30 sit-ups
15 straight leg raises

Strength:

12min EMOM
Odd: 3 Snatch + 3 Snatch Grip Press behind the neck
Even: 15 Double Unders

S1: x3 Single Unders

WOD:

5 Rounds For Time
10 Front Squats (60/40)
20 Toes to Bar

S1:
Front Squats @ 50/30
Knees to Elbows

18min EMOM

Max reps
Minute 1: Power Clean (50/40)
Minute 2: Dumbbell Push Press (45/35)
Minute 3: Kettlebell Swing (55/35)

S1:

Max reps
Minute 1: Power Clean (40/30)
Minute 2: Dumbbell Push Press (35/25)
Minute 3: Kettlebell Swing (35/25)

Conditioning:

400m Kettlebell carry on chest

Strength:

10-5-3-1-1-1-3-5-10 reps of
Bench Press

WOD:

15min AMRAP
15 Deadlifts (80/60)
15 Burpees
15 Double Unders

S1:
Deadlift @ 70/50
x3 Single Unders

Ankle and Hip Mobility

WOD:

3 Rounds For Time
15 Dips
250m medball carry (9/6)
50 Air Squats

S1:
3 Rounds For Time
15 Assisted Dips
250m medball carry (6/4)
50 Air Squats


Partner Core:

Partner 1: 1min row
Parter 2: 1min plank hold