Strength:

12-10-8-6-4-2 Reps of 

Bench Presses

WOD: 2 Rounds for time

20 Deadlift (60/40)

200m Run

20 Hang Power Clean (60/40)

200m Run

20 Push Jerks (60/40)

200m Run

WOD: AMRAP 12 Min.

10 Burpee Box Jump overs (24/20)

150m Kettlebell Farmers Carry (55/35)

20 Double Unders

CORE: For Time

40-30-20-10 Reps of 

Sit-ups

9-12-15-18 Reps of

Toes to Bars

Strength: 7 Rounds for load

4 unbroken sets of

1 Power Clean

1 Hang Power Clean

WOD: For Time

Cash in: 750m Row

then 5 rounds

6 Squat Snatch

15 Push-ups

Cash out:750m Row

Strength: EMOM 10 Min.

3 Front Squats (climbing)

WOD: 5 Rounds for time

7 Deadlift (80/50)

14 Dips

21 Kettlebell Swings (55/35)

WOD: AMRAP 15 Min.

20 Air Squats

15 Pul-ups

10 Handstand push-ups

*15 steps walking lunges after every round

CORE: 7 Min. AMRAP

30 seconds plank

20 Kettlebell Russian twists

10 Hanging knee-ups

Skill:

Overhead Squat

WOD: '' Nancy ''

5 Rounds for Time

400m Run

15 Overhead Squat (42.5/30)

Conditioning: 8 Min. EMOM

ODD: 200m Row

EVEN: 20 Double Unders

Strength: 7 Min. EMOM

5 Power Snatches

WOD: 10 Min. AMRAP

2.2,4.4,6.6,8.8... Reps of

Box Jumps (24/20)

Burpee Pull-ups

Strength: 

Find 1RM Push Press in 10 Minutes

then

EMOM 5 Min.

6 Push Jerks with  %60 of your 1RM Push Press

WOD: For Time

75 Power Cleans (50/35)

*Everytime you break 15 Wall Balls (9/6)

Gymnastics: For Time

100 Pull-ups

 Weightlifting: EMOM 7 Min.

2 Rounds of

1 Snatch grip deadlift

1 Snatch grip high pull

1 Power Snatch

Metabolic Conditioning:

3x500m Row

Rest 45 seconds between the rounds

WOD: BEAR COMPLEX

5 Rounds for Load

7 Unbroken sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

WOD: AMRAP 15 Min.

200m Run

15 Sit-ups

9 Push Presses (40/25)

CORE: 6 Rounds

15 seconds Hollow hold

15 seconds Arch hold

15 seconds rest

Strength: Back Squat

7x5 Climbing

WOD: 5 Rounds for Time

300m Row

15 Wall Balls (9/6)

15 Medicine Ball Cleans (9/6)

Gymnastics: EMOM 12 Min.

ODD: 3-6 Strict pull-ups

EVEN: 3-6 Strict Dips

WOD: For Time

42-28-21-14 Reps of

Hand release push-ups

9-15-21-27 Reps of

Toes to Bars

*25 Air squat after every round

Strength: 5 Rounds

1 Strict Press + 5 Push Presses
Climbing

WOD: For Time

25 Thrusters (42.5/30)

50 Kettlebell Swings (55/35)

75 Box Jumps (24/20)

50 Kettlebell Swings (55/35)

25 Thrusters (42.5/30)

Strength: 

Find 5RM Deadlift in 10 Minutes.

then

EMOM 5 Min. :

6 Power Cleans (with %50 of your 5RM Deadlift)

WOD: 10 Min. AMRAP

3 Power Snatches (50/35)

6 Burpees

12 Double Unders

WOD: For Time

10-20-30-40 Reps of 

Pull-ups

40-30-20-10 Reps of

Hand Release Push-ups

150m Medicine Ball (9/6) Carry after every round

CORE: AMRAP 7 Min.

7 Toes to Bars

14 Kettlebell Russian Twists

x

Strength: 

Bench Press

5x5

WOD: AMRAP 15 Min.

10 Wall Balls (9/6)

15 steps Overhead walking Lunge with plate (20/10)

200m Row

Strength: 

10-5-3-1-1-1-3-5-10 Reps of

Front Squats

WOD: 5 Rounds for Time

12 Clean&Jerk (50/35)

24 Double Unders

WOD:

AMRAP 6 Min.

5 Dips

10 Air Squats

rest three minutes then

AMRAP 6 Min.

5 Burpees

10 Sit-ups

CORE: 4 Rounds

Side plank (30 seconds each side)

50 Mountain Climbers

x

Strength: EMOM 10 Min.

Odd: 4 Snatch Balance

Even: 4 Overhead Squat

You choose the weight!

WOD: 2 Rounds for Time

200m Run

12 Power Snatch (50/35)

12 Handstand push-ups

400m Run

12 Power Snatch (50/35)

12 Handstand push-ups

200m Run

Strength: 

Find 1RM Power Clean in 10 Min.

WOD: 20 Min. Time Cap.

Team of 3 complete as many rounds as possible in 20 Minutes

Athlete 1: one round of 8 Deadlift (60/35)

                                     10 Wall Balls (9/6)

                                     12 Kettlebell Swings (55/35)

Athlete 2: plank hold until athlete 1 finishes the round

Athlete 3: Rest

then rotate!

Strength: EMOM 10 Min.

3 Back Squat

WOD: For Time

27-21-15-9 Reps of

Pull-ups

Push Presses (50/35)

*20 Box Jumps (24/20) after every round

Strength:

5x5 Weighted Good Mornings

WOD: 3 Rounds for Time

400m Row

300m Run

20 Steps Overhead Walking Lunge with Plate

Skill:

Squat Snatch

WOD: '' Annie''

50-40-30-20-10 Reps of

Double Unders

Sit-ups

Strength: 

12-10-8-6-4-2 Reps of 

Bench Presses

WOD: 2 Rounds for Time

50 Air Squats

40 Pull-ups

30 Cal. Row

20 Push-ups

10 Hang Power Snatches (40/25)

WOD: 5 Rounds for Time

12 Medicine Ball Clean (9/6)

12 Dips

12 Box Jumps (24/20)

CORE: 4 Rounds

15 Hanging Knee-ups

45 seconds Plank

x

Strength: EMOM 12 Min.

2 Rounds of

1 Snatch Grip Deadlift + 1 Snatch Grip High Pull + 1 Power Snatch + 1 Behind the neck Push Press

WOD: AMRAP 15 Min.

5 Deadlift (70/40)

10 Wall Ball (9/6)

15 Kettlebell Swing (55/35)

Strength: 

Up to a heavy complex in 10 Min.

1 Push Press + 2 Push Jerks

WOD: For Time

27-21-15-9 Reps of

Burpees

9-12-15-18 Reps of

Power Clean (50/35)

*100m sprint after every round

Strength: 

Find 3RM Front Squat in 10 Min.

then

EMOM 7 Min.

5 Thrusters with %50 of your 3RM Front Squat

WOD: 10 Min. AMRAP

 6 Power Snatch (45/25)

12 Double Under

Strength: 8 Min. EMOM

5 Overhead Squats

WOD: 7 Rounds for Time

7 Deadlift (80/50)

14 Toes to bars

21 Box Jumps (30/24)