EMOM 12 Min.

Odd: 3-5 Handstand push-up (on wall)

         8-10 Handstand push-up (on box)

         15 Push-up

Even: Max rep. Single Under / Max rep. Double Under/Max rep. Double Under attempt

WOD: Team of 2 complete AMRAP in 20 Min.

20 Pull-up

40 Box Jump (24/20)

60 Air Squat

800m Row

Strength: Every 2.00 Min. for 7 Rounds

1 Strict Press

3 Push Press

5 Push Jerk

WOD: AMRAP 15 Min.

8 Power Snatch (50/30)

150m Medicine Ball Carry (9/6)

12 Deadlift (50/30)

Strength: Every 1.30 Min. for 7 Rounds

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

1 Front Squat

WOD: For Time

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

Burpee Box Jump Over (24/20)

Wall Ball (9/6)

*15 Double Under after every round

Strength:

Find 5RM Back Squat in 10 Minutes

Rest 2 Minutes then

EMOM 6 Min:

6 Back rack Lunge with %50 of your 5RM Back Squat

WOD: AMRAP 10 Min.

6 Dumbbell Push Press (45/35)

8 Toes to Bar

10 Kettlebell Swing (55/35)

CORE: 8 Min. Time Cap

100 sit-ups

EMOM 12 Min.:

Odd: Max rep unders/Max rep double under attempt/Max rep double under

Even:45 seconds dip lockout hold

WOD: 5 Rounds for Time

200m Medicine Ball Carry (9/6)

20 Box Jump (24/20)

20 Push-up

Conditioning: 8 Min. Time Cap.

Row 1 Mile.

WOD: AMRAP 12 Min.

6 Push Press (50/35)

6 Burpee pull-up

Core: 4 Rounds

1 Min. Plank

30 seconds rest

1 Min. Plank (on hands)

30 seconds rest

Strength: Every 2.00 Min. for 7 Rounds

1 Hang Squat Clean

1 Squat Clean

1 Jerk

WOD: For Time

35 Power Snatch (30/20)

40 Wall Ball (9/6)

25 Power Snatch (40/25)

40 Wall Ball (9/6)

15 Power Snatch (50/30)

40 Wall Ball (9/6)

Strength: 

In 10 minutes up to heavy 3 reps Front Squat

Rest 2 minutes then

EMOM 8 Min:

3 Thrusters with %50 of your heavy 3 reps Front Squat

WOD: For Time

40-30-20-10 Reps of 

Kettlebell Swing (55/35)

9-15-21-27 Reps of

Sumo Deadlift High Pull (42.5/30)

*200m Run after every round

Strength: EMOM 12 Min.

Odd: 4-6 Strict pull-up/8-12 Jumping Pull-up

Even: 12 Split Jumps

WOD: AMRAP 12 Min.

9 Dips

12 Box Jump Overs (24/20)

15 Air Squat

CORE:4 Rounds

30 sec hollow hold

15 sec rest

30 sec max rep V-up

15 sec rest

Strength: Every 2.00 Min. for 7 Rounds

2 Power Snatch

3 Overhead Squat

4 Overhead Lunge

WOD: For Time

21-15-9-15-21 Reps of

Power Clean (50/35)

Hand release push-up

Toes to Bar

Strength: Every 1.30 Min. for 7 Rounds

1 Strict Press + 4 Push Press

WOD: AMRAP 16 Min.

27 Double Under

21 Sit-up

15 Burpees

9 Deadlift (70/50)

Strength:

10-5-3-1-1-1-3-5-10 Reps of 

Back Squat

WOD: 7 Rounds for Time

15 Kettlebell Swing (55/35)

7 Power Snatch (42.5/30)

15 Double Under

WOD: 

Team of 2 complete AMRAP in 20 Min.:

20 Hand release push-ups

20 Pull-up

20 Box Jump Overs (24/20)

CORE: 2 Rounds

50 Mountain Climbers

40 Kettlebell Russian Twist

30 Sit-up

20-20-20 side plank/plank/side plank

10 Toes to Bar

Strength:

in 10 minutes find your 2RM Power Clean

rest 2 minutes then

EMOM 6 Min.:

5 Power Clean with %60 of your 2RM Power Clean

WOD: For Time

Cash in: 500m Row

then

5 Rounds

8 Clean&Jerk (50/35)

40 Air Squat

Cash out: 500m Row

Strength/Conditioning: EMOM 12 Min.

Odd: Strict Dips 3-6 / Jumping Dips 8-12

Even: Max rep Under/Max rep Double Under/ Max rep Double Under attempt

WOD: For Time

20-18-16-14-12...6-4-2 Reps of

Burpees

*100m run after every round

Conditioning:

Row 500m

Row 300m

Row 500m

Row 300m

Rest 1 minute between the rounds

WOD: AMRAP 13 Min.

7 Deadlift (70/50)

13 Pull-up

CORE:3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds max rep. V-up

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength: 

EMOM 5 Min. : 

5 rep Front Squat

Rest 1 Min.

EMOM 3 Min.:

3 rep Front Squat

Rest 1 Min.

EMOM 3 Min.:

1 rep Front Squat

WOD: 12 Min. Time Cap.

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

Push Press (45/30)

3-6-9-12-15... Reps of

Kettlebell Swing (55/35)

CORE: AMRAP 6 Min. :

15 Sit-up

30 seconds Plank

Strength: Every 1.30 min. for 7 Rounds

1 Snatch grip High Pull

1 High Hang Power Snatch

1 Snatch grip High Pull

1 Hang Power Snatch

1 Snatch grip High Pull

1 Power Snatch

WOD: EMOM 20 Min.

Min 1: Max rep. Hang Power Clean (50/35)

Min 2: Max rep. Wall Ball (9/6)

Min 3: Max rep. Toes to Bar

Min 4: Rest

Strength:

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

Bench Press

WOD: AMRAP 14 Min.

5 Deadlift (80/50)

10 Bar over Burpee

150m Run

Core: For time

75 V-up

Strength: 

10x3 Back Squat (climbing)

WOD: For Time

100 Thrusters (42.5/30)

Everytime you break 8 Pull-up

Strength:

Find 1RM Strict Press in 10 Min.

then rest 2 minutes

EMOM 6 Min. :

7 Push Press with %70 of your 1RM Strict Press

WOD: 5 Rounds for time

12 Power Clean (50/35)

24 one arm Kettlebell Swing (35/25)

Conditioning: EMOM 12 Min.

Rowing

Min 1: 50 sec on 10 sec off

Min 2: 40 sec on 20 sec off

Min 3: 30 sec on 30 sec off

WOD: 12 Min. AMRAP

7 Hang Power Snatch (50/35)

9 Handstand push-up

CORE: 3 Rounds

30 sec hollow hold

15 sec rest

30 sec plank hold

15 sec rest

30 sec arch hold

15 sec rest

Strength: EMOM 14 Min.

ODD: 3-6 strict pull-up

EVEN: 3-6 strict dips

WOD: 9 Rounds for time

9 Burpee

9 Toes to Bar

9 Box Jump (24/20)

Strength: EMOM 12 Min.

2 Rounds of:

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

WOD: AMRAP 15 Min.

15 Hand release push-up

30 Double Under

12 Wall Ball (9/6)

Strength: Every 1.30 Min. for 7 Rounds

5 Overhead Squat + 10 Front rack lunge

WOD: For Time

27-21-15-9 Reps of

Dumbbell Push Press (45/35)

Kettlebell Swing (55/35)

*200m Run after every round

Core: 6 Min. AMRAP

10 Sit-up

20 Kettlebell Russian Twist

Strength: EMOM 10 Min.

5 Deadlift

WOD: For Time

27-21-15-9 Reps of

Dumbbell Push Press (45/35)

Kettlebell swing (55/35)

*Run 200m after every round

Skill/Strength:

Handstand hold/Handstand push-up

WOD: For time

3-6-9-12-15-12-9-6-3 Reps of 

Burpee

Pull-up

Conditioning: 

500m-400m-300m-200m-100m Row

Rest 1 minute between the rounds

WOD: AMRAP 12 Min.

8 Thrusters (42.5/30)

15 Sit-ups

Core: 3 Rounds

30 sec. side plank (right)

30 sec. plank

30 sec. side plank (left)

30 sec. rest

Strength/Conditioning: EMOM 12 Min.

Odd: 4-8 Strict pull-ups

Even: RUN 100-150m

WOD: For Time

21-15-9-15-21

Box Jump (24/20)

Hand release push-up

Double Under

Strength: Every 1.30 Min. for 7 Rounds

6 Overhead Squat + 12 steps Walking Lunge

WOD: AMRAP 15 Min.

9 Clean & Jerk (50/35)

16 Wall Ball (9/6)

x

WOD: 6 Rounds for Time

8 Power Snatch (50/35)

10 Toes to Bar

12 Bar over Burpee

CORE: 12 Min. Time cap.

40-30-20-10 Reps of

Sit-up

Kettlebell Russian Twist