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)