WOD: AMRAP in 20 Min.

40 cal Row

30 steps dumbbell Walking Lunge (35/25)

20 Double Unders

10 Burpees

Strength: EMOM 10 Min.

4 Back Squat - climbing

(3 sec pause at the bottom)

WOD: 8 Rounds for Time

8 Deadlift (85/50)

8/8 Dumbbell Snatch (45/35)

   (alternate)

Meet ''the girls'' just before new year's eve

''Karen'' (12 Min. Time Cap.)

For Time

150 Wall Balls (9/6)

Rest 5 Minutes then

''Helen'' (15 Min. Time Cap.)

3 Rounds for Time

400m Run

21 Kettlebell Swing (55/35)

12 Pull-ups

Strength: 

12-10-8-6-4-2 Reps of 

Bench Presses

then for one round max rep bench presses with %50 of your 2 rep Bench Press weight

WOD: AMRAP 12 Min.

6 Hang Power Clean (50/35)

12 Box Jump (24/20)

Strength: EMOM 10 Min.

4 Front Squat

(3 seconds pause at the bottom)

WOD: 3 Rounds for Time

500m Row

21 Toes to Bars

12 Thrusters (42.5/30)

Skill:

Handstand push-ups

WOD: 15 Min. Time Cap

2.2,4.4,6.6,8.8...

Hand release push-ups

Pull-ups

*10 step walking Lunges after every round

WOD: For Time

Team of 2 complete 2 rounds of

50 Burpee Box Jumps (24/20)

100 Air Squats

150 Double Unders

CORE: 8 Min. AMRAP

8 Sit-ups

24 Mountain Climbers

x

Conditioning: EMOM 9 Min.

Rowing

Min 1: 20 seconds on 40 seconds off

Min 2: 30 seconds on 30 seconds off

Min 3: 40 seconds on 20 seconds off

WOD: AMRAP 10 Min.

6 Pull-up

6 Push Jerk (60/40)

CORE: 4 Rounds

1 Min. Plank

12 V-up

Strength:

5x5 Snatch grip deadlift

5x3 Snatch grip shrug

5x3 Snatch grip high pull

WOD:5 Rounds for Time

7 Power Snatch (50/35)

20 Ball Slam (9/6)

Strength: EMOM 10 Min.

4 Overhead Squats

WOD: AMRAP 15 Min.

5 Deadlift (80/50)

10 Box Jump (24/20)

15 Wall Ball (9/6)

200m Run

Strength: EMOM 10 Min.

2 Rounds of:

1 Power Clean

1 Hang Power Clean

1 High Hang Power Clean

WOD: For Time

10-9-8...-1 Reps of

Dumbbell Push Press (45/35)

2-4-6-8...-20 Reps of

Kettlebell Swing

*20 Double Unders after every round

Strength: EMOM 10 Min.

Odd: 5  strict Pull-ups

Even: 5 strict Dips

WOD: AMRAP 10 Min.

7 Handstand push-ups

14 Box Jump overs (24/20)

CORE: 4 Rounds

30 seconds hollow hold

15 seconds  rest

30 seconds arch hold

15 seconds rest

Strength: EMOM 10 Min.

5 Push Presses

WOD: EMOM 15 Min.

Min. 1: Max rep Toes to Bars

Min. 2: Max rep Front Squats (50/30)

Min. 3: Max cal. Row

WOD:

8 Min. AMRAP

10 Pull-ups

100m Run

Rest 3 Minutes then

8 Min. AMRAP

10 Hand Release Push-ups

10 Double Unders

CORE: 8 Min. AMRAP

30 seconds side plank (right)

20 Mountain Climbers

30 seconds side plank (left)

Conditioning:

5x300m Row

45 seconds rest between the rounds

Weightlifting: For Time

''Double Grace''

60 Clean&Jerk (60/42.5)

Gymnastics: For Time

100 Sit-ups

Strength: 

Find 5RM Back Squat in 12 Minutes.

WOD: For Time

15 Power Snatch (50/35)

20 Dips

15 Power Snatch (50/35)

40 Burpees

15 Power Snatch (50/35)

60 Box Jumps (24/20)

Strength:

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

Deadlift

WOD: 5 Rounds for Time

12 Sumo Deadlift High Pull (42.5/30)

30 Wall Ball (9/6)

Strength: EMOM 10 Min.

1Heaving Snatch Balance

1 Snatch Balance with no dip

1 Snatch Balance with a dip

WOD: For Time

50-40-30-20-10 reps of

Air Squat

10-20-30-40-50 steps

Walking Lunge

*10 Dips after every round

WOD: AMRAP 15 Min.

200m Kettlebell Farmers Carry (70/55)

300m Row

40 Double Unders

CORE: 5 Rounds

1 Minute Plank

30 Kettlebell Russian twists

Strength:

5x5 Bench Presses

5x5 Barbell Row

WOD: 7 Rounds for time

10 Pull-ups

10 Hand release push-ups

10 Dumbbell Snatch (45/35)

WOD: AMRAP 10 Min.

6 Deadlift (70/45)

8 Bar over Burpees

100m Sprint

CORE: For Time

100 Hanging knee-ups

*Everytime you break 30 Mountain Climbers

Strength: 

Find 2RM Power Clean in 10 Minutes

then

EMOM 6 Min.

4 Hang Power Clean with %50 of your 2RM Power Clean

WOD: For Time

9-12-15-18-21 Reps of

Push Presses (42.5/30)

21-18-15-12-9 Reps of

Sumo Deadlift High Pull (42.5/30)

Strength:EMOM 7 Min.

5 Front Squats

(Climbing)

WOD: For Time

Team of 2 complete

50 Thrusters (42.5/30)

75 Kettlebell Swings (55/35)

1500m Row

75 Kettlebell Swings (55/35)

50 Thrusters (42.5/30)

WOD: AMRAP 12 Min.

6 Power Snatch (50/35)

12 Box Jumps (24/20)

18 Double Unders

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds max rep sit-ups

15 seconds rest

30 seconds arch hold

Strength: EMOM 8 Min.

5 Back Squats

(Climbing)

WOD: For Time

27-21-15-9 Reps of

Thrusters (42.5/30)

Toes to Bars

EMOM 18 Min.:

(50 seconds on 10 seconds off)

Min 1: Max cal row

Min 2: Max rep air squats

Min 3: Max rep push presses

CORE: AMRAP in 7 Min.

10 Sit-ups

20 Kettlebell russian twists

30 Mountain Climbers

Strength:

Find 1RM Clean&Jerk in 12 Minutes

WOD: AMRAP in 10 Min.

10 Wall Ball (9/6)

10 Kettlebell Swing (55/35)

EMOM 8 Min. :

2 rounds of

1 Snatch grip deadlif 

1 Snatch grip deadlift+shrug

1 Snatch grip high pull

WOD: 2 Rounds for time

12 Power Snatch (40/25)

20 Push-ups

25 Double unders

9 Power Snatch (45/30)

20 Push-ups

25 Double unders

6 Power Snatch (50/35)

20 Push-ups

25 Double unders

WOD: 

AMRAP in 7 Minutes

Burpees

Rest 2 mins then

AMRAP in 7 Minutes

7 Pull-ups

7 Box Jumps (24/20)

CORE: 5 Rounds

20 seconds hollow hold

20 seconds rest

20 seconds arch hold

20 seconds rest