Strength/conditioning:

alternate the following each 90 seconds for 10 rounds

1) max. calorie row 

2) 60 seconds max. rep strict dips / jumping dips
    30 seconds rest

WOD: Time Cap. 16 min.

5-10-15-20 reps of 

Air Squat

3-6-9-12 reps of

Target Burpee

*12 sit-up after every round

WOD : EMOM 25 Min.

Min 1: Max. rep Medicine Ball Clean (9/6)

Min 2: Max. rep Dumbbell step-up (24/20)

Min 3: Max. rep Sumo Deadlift High Pull (42.5/30)

Min 4: Max. rep Kettlebell Swing (55/35)

Min 5: rest!

CORE: AMRAP 7 min.

12 Toes to Bar

24 Kettlebell russian twist

Strength:

up to heavy 5 reps Push Press in 12 minutes

WOD: For Time

21-15-9 reps of

Deadlift (50/30)

Over the bar Burpee

then immediately into

15-12-9 reps of

Power Clean (50/35)

Hand release push-up

then immediately into

12-9-6 reps of

Thruster (50/30)

Pull-up

Strength:

Find your 1RM Back Squat in 12 minutes

WOD: AMRAP 18 Min.

7 Power Snatch (42.5/30)

100m Run

14 Wall Ball (9/6)

100m Run

21 V-up

100m Run

Strength: EMOM 12 Min.

Odd: 4-8 Chin-up / 10-12 jumping chin-up

Even: 4-8 strict dips / 10-12 jumping dips

WOD: 3 Rounds

50 Air Squat

40 Sit-up

30 steps Lunge

20 Pull-up

10 Handstand push-up

Conditioning:

4x500m Row

Rest 1:1 between the rounds

WOD: AMRAP 12 Min.

12 Wall Ball (9/6)

12 Kettlebell Swing (55/35)

CORE: 2 Rounds

50 Kettlebell russian twist

50 Mountain Climbers

Strength:

Every 90 seconds for 8 rounds

4 Front Squat

2 Thrusters

(climbing)

WOD: For Time

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

Power Clean (50/35)

Pull-up

*20 Double Under after every round

Strength:

EMOM 5 Min.

5 Snatch grip Deadlif + Shrug

rest  1 minute

EMOM 5 Min.

5 Snatch grip High Pull

rest 1 minute

EMOM 5 Min.

3 Power Snatch

WOD: AMRAP 15 Min.

12 Deadlift (50/35)

7   Push Press

WOD: 

Team of 2 complete AMRAP in 24 minutes

30 cal. Row

16 Burpee Box Jump over (24/20)

30 cal. Row

16 Over the rower burpee

30 cal. Row

16 Burpee pull-up

CORE: EMOM 8 Min.

Odd: Max. rep sit-up

Even: 45 seconds plank

Strength: EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Back Squat

WOD: For Time

10 Hang Power Snatch (42.5/30)

100m Run

15 Hang Power Snatch (42.5/30)

150m Run

20 Hang Power Snatch (42.5/30)

200m Run

50 Toes to Bar

200m Run

20 Hang Power Snatch (42.5/30)

150m Run

15 Hang Power Snatch (42.5/30)

100m Run

10 Hang Power Snatch (42.5/30)

Strength:

Every 75 seconds for 8 rounds

1 Clean

1 Hang Clean

1 Jerk

(climbing)

WOD: 20 Min. time cap.

50-40-30-20-10 reps of 

Push-up

9-12-15-18-21 reps of 

Sumo Deadlift High Pull (42.5/30)

in the remaining time AMRAP

Clean&Jerk

Strength:

EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Strict Press

WOD: 3 Rounds for time

30 Wall Ball (9/6)

300m Run

30 Hang Power Clean (50/35)

300m Run

WOD:

AMRAP 10 Min.

10 Box Jump over (24/20)

10 Toes to Bar

rest 2 minutes

AMRAP 10 Min.

8 Handstand push-up

16 Air Squat

rest 2 minutes

AMRAP 10 Min.

10 Burpee

15 Sit-up

CORE: 3 Rounds

90 seconds plank

30 seconds rest

Strength: EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of

Front Squat

WOD: For Time

5 Deadlift (85/50)

10 Hand relase push-up

20 Double Under

10 Deadlift (85/50)

15 Hand relase push-up

25 Double Under

15 Deadlift (85/50)

20 Hand relase push-up

30 Double Under

20 Deadlift (85/50)

25 Hand relase push-up

35 Double Under

25 Deadlift (85/50)

30 Hand relase push-up

40 Double Under

Strength: EMOM 12 Min.

Odd: 4-8 strict dips / 10-12 jumping dips

Even: 8 Sumo Deadlift High Pull

WOD: 5 Rounds for Time

12 Pull-up

16 Kettlebell Swing (55/35)

12 Dumbbell Push Press (45/35)

16 steps Dumbbell Lunge (45/35)

CORE: EMOM 6 Min.

Odd: 15-20 V-up

Even: 12-15 Knees to elbow

Strength:

in 12 minutes up to heavy 3 reps touch and go Power Snatch

WOD: Time Cap. 15 min.

3-3,6-6,9-9,12-12... reps of

Power Clean (42.5/30)

Thruster (42.5/30)

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

alternate the following each 90 seconds for 10 rounds

1) 30 seconds dips lockout hold + max. rep dips (strict, if possible)
2) 30 seconds dead hang hold + max. rep pull-up (strict, if possible)

WOD: EMOM 25 Min.

Min 1: Max. rep hand release push-up

Min 2: Max. rep V-up

Min 3: Max. rep Air Squat

Min 4: 60 seconds plank

Min 5: REST!

Strength:

EMOM 12 Min.

4 behind the neck Push Press + 3 Overhead Squat

WOD: 5 Rounds for time

20 Burpee

15 Wall Ball (9/6)

12 Power Snatch (50/35)

Conditioning:

5 x 300m Row

rest 1:1 betweem the rounds

WOD: AMRAP 15 Min.

7 Handstand push-up

14 Box Jump Over (24/20)

21 steps Lunge

CORE: 3 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Strength:

EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Power Clean

WOD: For Time

20  Pull-up

20  Push Jerk (50/35)

15  Pull-up

15  Push Jerk (50/35)

10  Pull-up

10  Push Jerk (50/35)

150 Double Under

10  Push Jerk (50/35)

10  Pull-up

15  Push Jerk (50/35)

15  Pull-up

20  Push Jerk (50/35)

20  Pull-up

Strength:

Every 90 seconds for 8 Rounds

3 sets of:

1 Snatch grip high pull + 1 Hang Squat Snatch + 1 Squat Snatch

WOD:

AMRAP 12 Min.

10 Front Squat (42.5/30)

10 Sumo Deadlift High Pull (42.5/30)

rest 2 minutes

AMRAP 12 Min.

10 Thruster (42.5/30)

10 Kettlebell Swing (55/35)

Strength:

in 12 minutes up to heavy 3 reps Back Squat

WOD:

Team of 2 complete AMRAP in 24 minutes

20 Hang Power Clean (50/35)

30 Toes to Bar

40 Wall Ball (9/6)

50 cal. Row

Strength:

EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of

Deadlift

WOD: AMRAP 18 Min.

12 Push Press (50/35)

15 Over the bar burpees

200m Run

CORE: AMRAP 5 Min.

Medicine ball sit-up

Strength:

EMOM 10 Min.

5-5-4-4-3-3-2-2-1-1 reps of

Bench Press

WOD:

AMRAP 10 Min.

12 cal. row

12 Deadlift (60/42.5)

rest 2 minutes

AMRAP 10 Min.

10 Thruster (42.5/30)

150m Run

Strength:

alternate the following each 90 seconds for 10 rounds

1) 30 seconds dead hang hold + max. rep pull-up (strict, if possible)

2) 30 seconds dips lockout hold + max. rep dips (strict, if possible)

WOD: 

AMRAP 16 Min.

20 Double Under

15 V-up

10 Box Jump Over (24/20)

Strength:

Every 90 seconds for 8 rounds

2 Power Snatch + 4 Overhead Squat

WOD: 5 Rounds for time

12 Power Clean (50/35)

15 Deficit push-up

150m Medicine Ball Carry (9/6)

12 Wall Ball (9/6)

Strength:

Find your 5RM Front Squat in 12 minutes

WOD: 

AMRAP 13 Min.

13 Kettlebell Swing (55/35)

13 Push Press (50/35)

CORE:

Every 90 seconds for 4 rounds

30 seconds hollow hold + 15 V-up

Strength:

Every 90 seconds for 9 rounds

6-6-6-4-4-4-2-2-2 reps of 

Clean&Jerk

WOD: 4 Rounds for time

30 steps Dumbbell Lunge (45/35)

20 Dumbbell Snatch

40 Double Under

WOD:

AMRAP 20 Min.

10 Pull-up

15 Box Jump (24/20)

30 Sit-up

10 Burpee

CORE:

EMOM 12 Min.

Min 1: Max. rep Toes to Bar

Min 2: Max. rep Kettlebell russian twist

Min 3: Max. seconds weigthed plank

Min 4: REST

Strength:

Every 90 seconds for 8 Rounds

3 Push Press + 7 Back Squat

WOD: For time

25-20-15-10-5 reps of

Sumo Deadlift High Pull (42.5/30)

10-20-30-40-50 reps of

Hand release push-up

EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of

Wall Climb

WOD: EMOM 25 Min.

Min 1: Max. rep pull-up

Min 2: Max. meter run

Min 3: Max. sit-up

Min 4: Max rep single/double under

Min 5: Rest

Conditioning:

3x500m Row

Rest 1:1 between the rounds

WOD: Time cap. 15 Min.

3-3,6-6,9-9,12-12... reps of

Power Clean (50/35)

Targer Burpee

CORE: 3 Rounds

90 seconds plank

30 seconds rest

Strength: EMOM 10 Min.

6 steps back rack Lunge

WOD: 4 Rounds for Time

30 Kettlebell Swing (55/35)

15 Push Jerk (50/35)

300m Run

Strength: EMOM 12 Min.

ODD: 4-8 strict pull-up / 10-15 jumping pull-up

EVEN: 30-40 seconds dip lockout hold

WOD: For Time

50-40-30-20-10 reps of

Air Squat

10-20-30-40-50 reps of

Box Jump (24/20)

*20 V-up after every round

WOD:

Team of 2 complete AMRAP in 25 minutes

20 Thruster (42.5/30)

20 Burpees over the bar
20 Back Squat (42.5/30)

100 Sit-up

CORE: EMOM 10 Min.

5 Strict toes to bar

Strength: EMOM 12 Min.

12-12-12-9-9-9-6-6-6-3-3-3 reps of

Deadlift

WOD: AMRAP 15 Min.

6 Power Snatch (50/35)

12 Hand release push-up

18 Double Under

CORE:2 Rounds

30 seconds hollow hold

50 Kettlebell russian twist

Strength:

up to a heavy complex in 12 minutes

1 Squat Clean + 1 Hang Squat Clean

WOD: ''Alper Kocaman''

For time

300 Wall Balls (9/6)

Strength:

EMOM 8 Min.

5 Bench Press

rest 2 minutes

EMOM 8 Min.

5 Barbell row

WOD: AMRAP 16 Min.

25 Wall Ball (9/6)

150m Kettlebell Farmers carry (55/35)

EMOM 10 Min.

Death by box jumps

2-4-6-8-10-12-14-16-18-20 reps of

Box Jump

WOD: 4 Rounds for time

50 Air Squat

30 V-up

25 Push-up

Strength: 

EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Push Press

WOD: For Time

Cash in: 750m Row

then 6 Rounds for time

12 Power Clean (50/35)

12 Burpee pull-up

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

EMOM 12 Min.

Odd: 20-30 seconds dead hang hold

Even: 5-7 strict dips / 10-12 jumping dips

WOD: 

20 min. time cap.

3-3,6-6,9-9,12-12 ... reps of

Hand release push-up

Toes to Bar

*100m run after every round

Strength:

Find 1RM Back Squat in 15 minutes

WOD: AMRAP 15 Min.

12 Push Press (50/35)

12 Kettlebell Swing (55/35)

Strength:

EMOM 12 Min.

3 Squat Clean

(climbing)

WOD: 5 Rounds for Time

10 Deadlift (85/50)

15 Pull-up

20 Box Jump (24/20)

25 Sit-up

CORE: 3 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Strength:

Every 90 seconds for 8 Rounds

3 sets of:

1 Power Snatch + 1 Hang Power Snatch

WOD: AMRAP 16 Min.

8   Thruster (42.5/30)

12 Burpee over the bar

25 Double Under

Conditioning:

8x200m Row

rest 1:1

WOD: For Time

21-15-9-15-21 

Hand release push-up

Wall Ball (9/6)

steps Lunge

CORE: 3 Rounds

50 Kettlebell russian twist

50 mountain climbers

Strength:

Every 90 seconds for 10 rounds

4 Clean&Jerk

WOD:

AMRAP 10 Min.

25 Kettlebell Swing (55/35)

150m Run

rest 2 minutes

AMRAP 10 Min.

10 Sumo Deadlift High Pull (42.5/30)

150m Run

Strength:

Every 90 seconds for 8 Rounds

3 Power Snatch + 3 Overhead Squat

WOD: 5 Rounds for time

30 Pull-up

30 Wall Ball (9/6)

30 Double Under

WOD: 

Team of 2 complete AMRAP in 30 minutes

500m Row

20 Burpee over Rower

300m Medicine Ball Carry (9/6)

40 Push-up

30 Box Jump Over (24/20)

CORE: 3 Rounds

90 seconds plank

30 seconds rest

Strength: EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of Front Squat

WOD: For Time

25-20-15-10-5 reps of

Power Snatch (42.5/30)

5-10-15-20-25 reps of

Back Squat (42.5/30)

Strength:

in 12 minutes up to heavy 3 rep Push Press

WOD: 

15 Min. time cap.

3-3,6-6,9-9... reps of

Hang Power Clean (50/35)

Box Jump (24/20)

CORE: 

7 Min. time cap.

75 sit-up with medicine ball

Strength: 

EMOM 12 Min.

Odd: 3-8 strict pull-up /10-15 Ring Row

Even: 3-8 strict dips / 10-15 jumping dips

WOD: EMOM 20 Min.

Min 1: Max rep. push-up

Min 2: Max rep. Box Jump over (24/20)

Min 3: Max rep. Toes to Bar

Min 4: rest!

Strength:

10-5-3-1-1-1-3-5-10 reps of Bench Press in 12 minutes

WOD: AMRAP 15 Min.

5 Power Clean (50/35)

10 Wall Ball (9/6)

15 Double Under

CORE: 4 Rounds

30 seconds hollow hold

30 seconds rest

Strength:

Every 90 seconds for 8 Rounds

3 sets of:

1 Hang Power Snatch

1 High Hang Power Snatch

WOD: 20 Min. Time Cap.

3-6-9-12... reps of

Medicine Ball Clean (9/6)

Wall Ball (9/6)

Ball Slam (9/6)

*150m Medicine Ball Carry after every round

Conditioning:

Row 4x400m

rest 90 seconds between the rounds

WOD: 5 Rounds for Time

15 Target Burpee

15 Toes to Bar

30 steps Lunge

15 V-up

CORE: For Time

100 Kettlebell russian twist 

Strength:

Every 90 seconds for 8 rounds

1 Power Clean

3 Front Squat

3 Thruster

(climbing)

WOD: AMRAP 16 Min.

12 Pull-up

100m Run

6 Power Snatch (50/35)

15 Kettlebell Swigng (55/35)

Strength: EMOM 10 Min.

3 Push Jerk from the rack

(climbing)

WOD: For Time

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

Wall Ball (9/6)

Box Jump (24/20)

Hand release push-up

*15 sit-up after every round

CORE: 3 Rounds

1 minute weighted Plank

30 seconds rest

Strength: EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of

Back Squat

WOD: AMRAP 16 Min.

10 Deadlift (50/35)

10 Sumo Deadlift High Pull (50/35)

10 Push Press (50/35)

Strength:

in 12 minutes 12-10-8-6-4-2 reps of

Bench Press

WOD: AMRAP 13 min.

30 Sit-up

15 cal. row

9 Overhead Squat (35/20)

Core: 4 Rounds

45 seconds plank

15 seconds rest

Strength:

EMOM 12 Min.

Odd: 3-8 Strict pull-up/ 10-15 jumping pull-up

Even: 3-8 strict dips /10-15 jumping dips

WOD: 4 Rounds for time

20 Push-up

20 steps Lunge

20 Burpee

20 Box Jump Over (24/20)

Strength:

EMOM 12 Min.

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Push Press

WOD: AMRAP 15 Min.

8 Sumo Deadlift High Pull (42.5/30)

15 Double Under

8 Power Clean (42.5/30)

15 Double Under

Strength:

Find your 5RM Deadlift in 12 minutes

WOD: For Time

18-15-12-9-6 reps of

Hang Power Snatch

9-12-15-18-21 reps of

Medicine Ball Clean (9/6)

CORE: 2 Rounds

25 V-up

50 Kettlebell russian twist

Death by push-up

10 minutes time cap.

3-6-9-12-15-18-21-24-27-30 reps of

Push-up

WOD: 5 Rounds for Time

15 Box Jump (24/20)

15 Toes to Bar

300m Run

Strength:

EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of

Power Snatch

WOD: AMRAP 15 Min.

21 Double Under

15 Kettlebell Swing (55/35)

9   Burpee

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

Every 90 seconds for 8 Rounds

5 Power Clean + 10 Wall Ball

WOD: For Time

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

Dumbbell Push Press (45/35)

Pull-up

EMOM 8 Min.

3 Wall Climb

WOD: '' Cindy''

AMRAP in 20 minutes

5 Pull-ups

10 Push-ups

15 Air Squats

CORE: For Time

100 Sit-up with Medicine Ball

Strength:

EMOM 5 Min.

5 Power Snatch

rest 1 minute

EMOM 5 Min.

5 Hang Power Snatch

rest 1 minute 

EMOM 5 Min.

5 High Hang Power Snatch

WOD: EMOM 16 Min.

Min 1: Max. rep Wall Ball (9/6)

Min 2: Max. rep Hang Power Clean (40/25)

Min 3: Max. rep Double Under

Min 4: REST!

Strength:

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

Front Squat in 12 minutes

WOD: 20 Min. Time Cap.

Cash in: 500m Row

then 4 Rounds

12 Clean&Jerk (50/35)

24 Box jump over (24/20)

CORE:3 Rounds

1 minute plank

30 seconds rest

Strength:

EMOM 12 Min.

 

Odd: 5-8 Strict pull-up/10-12 jumping Pull-up

Even: 5-8 Strict dips /10-12 jumping dips

WOD: For Time

50 Push-up

50 Sit-up

500m Run

40 Push-up

40 Sit-up

400m Run

30 Push-up

30 Sit-up

300m Run

20 Push-up

20 Sit-up

200m Run

10 Push-up

10 Sit-up

100m Run

Strength:

Every 90 seconds for 8 Rounds

1 Squat Clean

1 Hang Squat Clean

1 Jerk

(climbing)

WOD: 

Team of 2 complete AMRAP in 24 minutes

80 Kettlebell Swing (55/35)

60 Plate ground to overhead (20/15)

40 Back Squat (50/35)

20 Push Press (50/35)

Strength:

10-8-6-4-2-4-6-8-10 reps of Deadlift

in 12 minutes

WOD: 5 Rounds for Time

10 Pull-up

15 Wall Ball (9/6)

10 Pull-up

8   Thruster (42.5/30)

CORE: For Time

60 V-ups

Strength:

Find your 1RM strict press in 10 minutes

then

EMOM 7 Min:

5 Push Press with %70 of  1RM strict press

WOD: AMRAP 15 Min.

15 Double Under

10 Burpee Box Jump (24/20)

5   Power Snatch (50/35)

Strength:

EMOM 7 Min.

5 Bench Press

(across)

rest 2 minutes

EMOM 7 Min.

6 Barbell Row

(across)

WOD: For Time

40-30-20-10 reps of

Hand release push-up

Plate ground to overhead (20/15)

WOD:

AMRAP 12 Min.

10 Pull-up

10 Box jump over (24/20)

rest 2 minutes

AMRAP 12 Min.

6 Handstand push-up

12 steps Lunge

rest 2 minutes

AMRAP 12 Min.

15 Sit-up

15 Air Squat

Conditioning:

EMOM 12 Min.

Odd: Max. cal. row

Even: Rest!

WOD: For Time

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

Push-up

Toes to Bar

*100m Dumbbell Farmer's carry after every round (45/25)

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

x

Strength:

EMOM 4 Min.

8 Back Squat

(across)

rest 2 minutes

EMOM 4 Min.

6 Back Squat

(across)

rest 2 minutes

EMOM 4 Min.

4 Back Squat

(across)

WOD: AMRAP 16 Min.

8 Thruster (42.5/30)

10 Bar over Burpees

15 Double Under

Strength:

Every 75 seconds for 8 Rounds

1 Push Press

2 Push Jerk

(climbing)

WOD: 4 Rounds for Time

200m Run

21 Deadlift (50/35)

200m Run

15 Hang Power Clean (50/35)

200m Run

9 Power Snatch (50/35)

Strength:

in 12 minutes ,

up to heavy 3 reps touch and go Squat Clean

WOD: 5 Rounds for time

12 Push Jerk (42.5/30)

18 Kettlebell Swing (55/35)

12 Back rack Lunges (42.5/30)

Strength:

Every 90 seconds for 7 Rounds

3 sets of:

1 Power Snatch

1 Hang Power Snatch

WOD: 15 Min. Time Cap.

3-3,6-6,9-9,12-12... reps of

Wall Ball (9/6)

Pull-up

CORE: 4 Rounds

Max rep sit-up in 30 seconds

15 seconds rest

30 seconds plank

15 seconds rest

Max rep v-up in 30 seconds

15 seconds rest

30 seconds plank

15 seconds rest

Strength:

EMOM 12 Min.

Odd: 4 Negative pull-up

Even: 4-6 strict dips / 8-12 jumping dips

WOD: EMOM 20 Min.

Min 1: Max rep ring dips

Min 2: Max rep sit-up

Min 3: Max m run

Min 4: rest!

Strength: EMOM 10 Min.

4 Front Squat (climbing)

WOD: For Time

10 Deadlift (70/50)

15 Push-up

20 Double Under

15 Deadlift (70/50)

20 Push-up

25 Double Under

20 Deadlift (70/50)

25 Push-up

30 Double Under

50 V-up

30 Double Under

25 Push-up

20 Deadlift (70/50)

25 Double Under

20 Push-up

15 Deadlift (70/50)

20 Double Under

15 Push-up

10 Deadlift (70/50)

WOD:

For time (15 min. time cap.)

100 Burpee pull-up

rest 5 minutes

For time (15 min time cap.)

100 Burpee box Jump (24/20)

Strength:

Every 90 seconds for 8 rounds

4 Clean&Jerk

WOD:For Time

Cash in:1000m row

then 8 Rounds of

7 Deadlift (50/35)

5 Hang Power Clean (50/35)

5 Push Press (50/35)

7 Back Squat (50/35)

Strength:

Find 3RM Deadlift in 12 minutes

WOD: AMRAP 15 Min.

12 Front Squat (42.5/30)

15 Kettlebell Swing (55/35)

6   Thruster (42.5/30)

15 Kettlebell Swing (55/35)

CORE: 8 Min. Time cap.

125 Partner sit-up with medicine ball

Conditioning: time cap. 15 min.

Team of 2:

Row 180 calories

(30 each)

in the remaining time single/double unders

(two athletes work at same time)

WOD: 4 Rounds for time

20 Wall Ball (9/6)

150m Run

10 Power Snatch (42.5/30)

20 Hand release push-up

Strength:

10-5-3-1-1-1-3-5-10 reps of Back Squat in 12 minutes

WOD: 

AMRAP 10 Min.

10 Hang Power Clean (50/35)

10 Box Jump (24/20)

rest 2 minutes

AMRAP 10 Min

10 Push Press (50/35)

10 Toes to Bar

Strength:

EMOM 10 Min.

4 Bench Press

WOD: AMRAP 15 Min.

15 Kettlebell Swing (55/35)

12 Wall Ball (9/6)

9   Overhead Squat (42.5/30)

Core: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

EMOM 12 Min.

Odd: 5-8 Strict pull-up/8-12 jumping Pull-up

Even: 5-8 Strict dips/8-12 jumping Dips

WOD: 4 Rounds for time

25 Air Squat

10 Handstand push-up

200m Run

Core: 5 Rounds

20 Sit-up

20 Kettlebell russian twist

Strength: EMOM 10 min.

3 Push Jerk

WOD: 

Team of 2 complete AMRAP in 24 minutes

500m Row

30 Row over Burpees

20 Thruster (42.5/30)

Strength/Conditioning.

Every 1.30 min for 8 rounds

5 Power Snatch + 20 Double Under (40 Single Under)

WOD: 5 Rounds for time

12 Power Clean (50/35)

100 Run

18 Wall Ball (9/6)

100m Medicine Ball Carry (9/6)

WOD:

AMRAP 8 Min.

8   Push-up

12 Sit-up

rest 2 minutes

AMRAP 8 Min.

8 Toes to Bar

12 Box Jump (24/20)

rest 2 minutes

AMRAP 8 Min.

8   Hand release push-up

12 steps Lunge

Strength:

Every 1.30 min. for 7 rounds

4 Strict Press

12 Kettlebell Swing

WOD: For Time

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

Back Squat (60/40)

Pull-up

(no racks)

Strength:

Every two minutes for 8 rounds one set of ''DT'':

12 Deadlift

9 Hang Power Clean

6 Push Jerk

(Rx=70kg, scale as needed)

WOD: AMRAP 12 Min.

5 Power Snatch (50/35)

10 Bar over Burpee

15 Double Under

Core: AMRAP 6 Min.

10 V-up

10 Knees to elbow

WOD:

EMOM 25 Min.

Min 1: Max rep pull-up

Min 2: Max rep double/single under (no side jumps!)

Min 3: Max rep knees to elbow

Min 4: Max m run

Min 5: rest!

CORE: 4 Rounds

1 minute Plank

30 Kettlebell Russian Twist

Strength:

EMOM 10 Min.

1 Strict Press + 3 Push Press

Conditioning:

Row 800m

rest 2 minutes

Row 800m

WOD: For Time

21-15-9-6 reps of

Hang Power Snatch (42.5/30)

Hand release push-up

Strength:

EMOM 12 Min.

Odd: 4 Negative Pull-up

Even: 4-8 Strict dips/8-12 Jumping dips

WOD: AMRAP 13 Min.

15 Air Squat

12 Box Jump Over (24/20)

9   Target Burpee

CORE: For Time (8 min. time cap.)

125 sit-ups

Strength:

Find your 5RM Back Squat in 12 minutes

WOD: For Time

36 Double Under

21 Kettlebell Swing (55/35)

18 Push Jerk (50/35)

30 Double Under

18 Kettlebell Swing (55/35)

15 Push Jerk (50/35)

24 Double Under

15 Kettlebell Swing (55/35)

12 Push Jerk (50/35)

18 Double Under

12 Kettlebell Swing (55/35)

9   Push Jerk (50/35)

Strength/Conditioning:

Every 1.30 min. for 8 Rounds

5 Deadlift + 7 Bar over Burpees

WOD: 3 Rounds for Time

30 Push-up

300m Run

30 Power Clean (50/35)

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

Strength:

EMOM 8 Min.

4 Power Snatch

rest 2 minutes

EMOM 8 Min.

4 Clean&Jerk

WOD: AMRAP 12 Min.

8 Wall Ball (9/6)

8 Medicine Ball Clean (9/6)

Strength:

EMOM 7 Min.

3 Front Squat 

(3 seconds pause at the bottom)

EMOM 7 Min.

3 Front Squat

WOD: AMRAP 15 Min.

10 Pull-up

10 Push Press (42.5/30)

10 Sumo Deadlift High Pull

10 Toes to Bar

Strength:

in 12 minutes up to heavy 5 reps Deadlift

WOD: 4 Rounds for time

20 cal. Row

15 Push Jerk (50/35)

20 Kettlebell Swing (55/35)

CORE: 3 Rounds

15 V-up

30 Kettlebell russian twist

Strength:EMOM 10 Min.

3 Back Squat

(climbing)

WOD: AMRAP 12 Min.

12 Box Jump (24/20)

12 Wall Ball (9/6)

12 Hand release push-up

CORE: 4 Rounds

60 seconds plank

30 seconds rest

Strength: EMOM 14 Min.

Odd:  7 Power Clean

Even: 7 Push Press

(across)

WOD: For Time

9 Thruster (42.5/30)

9 Pull-up

200m Run

15 Thruster (42.5/30)

15 Pull-up

200m Run

21 Thruster (42.5/30)

21 Pull-up

400m Run

15 Thruster (42.5/30)

15 Pull-up

200m Run

9 Thruster (42.5/30)

9 Pull-up

200m Run

Strength: 

EMOM 12 Min:

Odd: 4-8 strict pull-up/10-14 jumping pull-up

Even: 4-8 strict dips/10-14 jumping dips

WOD: 4 Rounds for time

16 Burpee

16 Box Jump (24/20)

8 Burpee Box Jump (24/20)

CORE: For time

50 sit-up

50 v-up

Strength:

EMOM 8 Min:

5 Bench Press

Conditioning:

Row 40-30-20-10 calories

rest 1 minute between the rounds

WOD: AMRAP 10 Min:

12 Push-up

100m sprint

12 Wall Ball (9/6)

Strength:

EMOM 10 Min:

1 Strict Press+2 Push Press

(climbing)

WOD: For Time

3-6-9-12-15-18-21 reps of
Power Clean (50/35)

30-27-24-21-18-15-12 reps of
Double Under 

Strength:

EMOM 5 Min:

5 Snatch grip shrug

rest 1 minute

EMOM 5 Min:

5 Snatch grip high pull

rest 1 minute

EMOM 5 Min:

3 Squat/Power Snatch

WOD: 5 Rounds for time

15 Medicine Ball Clean (9/6)

15 Burpee

150m Medicine Ball Carry (9/6)

Strength:

5x5 Deadlift (across)

3x3 Deadlift (across)

3x1 Deadlift (across)

WOD:

15min Time Cap

3-6-9-12... reps of

Push-ups
Pull-ups
Air Squats

*100m Sprint after every round

Strength:

Every 1.30 min. for 8 rounds

5 Deadlift

3 Hang Power Clean

2 Jerk

(go unbroken)

(climbing)

WOD: For Time

40-35-30-25-20 reps of

Wall Ball (9/6)

15 Power Snatch (42.5/30) after every round

Strength:

EMOM 12 Min:

Odd: 6-8 Strict dips/10-14 jumping dips

Even: 15-20 Sit-up

WOD: EMOM 20 Min:

Min1: Max cal. row

Min2: Max rep row over burpees

Min3: Max rep box jump overs

Min4: REST

Strength:

in 10 minutes find your 1RM Strict press

rest 2 minutes

EMOM 8 min:

6 Push Press with %60 of your 1RM Strict press

WOD: For Time

21-15-9-15-21 reps of

Pull-up

Kettlebell Swing (55/35)

*20 Double Under after every round

Strength: EMOM 12 Min.

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

WOD: 4 Rounds for time

20 Medicine Ball Clean (9/6)

200m Run

20 Wall Ball (9/6)

200m Run

CORE: 4 Rounds

1 minute plank

30 seconds rest

WOD:

AMRAP 10 Min:

10 Push-up

10 Toes to Bar

rest 2 minutes

AMRAP 10 Min:

10 Hand release push-up

10 Air Squat

rest 2 minutes

AMRAP 10 Min:

10 Handstand push-up

10 V-up

Strength:

in 15 minutes

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Front Squat

(no rush!)

WOD: '' DANNY''

AMRAP 20 Min:

30 Box Jump (24/20)

20 Push Press (50/35)

30 Pull-up

Strength:

Every 1.15 min. for 8 rounds

1 Squat Clean

1 Hang Squat Clean

1 High Hang Squat Clean

WOD: 5 Rounds for Time

11 Power Snatch (50/35)

22 Deadlift (50/35)

11 Hang Power Clean (50/35)

Strength:

in 12 minutes find your daily 5RM Back Squat

WOD:AMRAP 12 Min:

9 Thruster (42.5/30)

9 Bar Over Burpees

9 Double Under

CORE: 4 Rounds

20 Kettlebell Russian Twist

15 V-up

Strength: 

EMOM 6 Min:

5 Bench press

rest 2 minutes

EMOM 6 Min:

6 Barbell row

WOD: For Time

10-9-8-7-...-1 reps of

Strict Press (40/20)

*12 cal. row after every round