Conditioning:

Row 4x500m rest 90 seconds between the rounds

WOD: AMRAP 12 Min.

12 Kettlebell Swing (55/35)

12 Toes to Bar

12 Dumbbell Push Press (45/35)

CORE:4 Rounds

30 seconds hollow hold

30 seconds rest

60 seconds plank hold

30 seconds rest

Strength:

In 15 minutes 10-9-8-7...1 reps of Deadlift

WOD: 18 Min. Time Cap.

27-21-15-9 Reps of

Clean&Jerk (50/35)

Wall Ball (9/6)

*150m Sprint after every round

Max rep Clean&Jerk in the remaining time

WOD:

Team of 2 complete AMRAP in 24 min:

20 Pull-up

30 Burpee

40 Box Jump Over (24/20)

50 Air Squat

CORE: For Time

150 partner sit-up with medicine ball

Strength:

EMOM 5 Min:

5 Power Snatch

Rest 1 min.

EMOM 5 Min:

3 Power Snatch

Rest 1 min.

EMOM 3 Min:

1 Power Snatch

WOD: 15 Min. Time Cap.

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

Medicine Ball Clean (9/6)

Hand release push-up

Strength: EMOM 12 Min.

4 x Clean&Jerk

WOD: 6 Rounds for Time

6 Hang Power Snatch (50/35)

12 Kettlebell Goblet Squat (55/35)

18 Kettlebell Swing (55/35)

CORE: 5 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Strength:

In 10 minutes up to heavy 5 reps Back Squat

Rest 2 minutes then

EMOM 8 Min:

6 reps Back rack Lunge with %50 of your 5 rep heavy Back Squat

WOD:AMRAP 15 Min.

12 Wall Ball (9/6)

9 Pull-up

15 Double Under

Strength:

5-5-3-3-3-2-2-2-1-1-1 Reps of

Deadlift

WOD: 5 Rounds for Time

12 Push Jerk (42.5/30)

150m Run

12 Sumo Deadlift High Pull(42.5/30)

WOD: AMRAP 15 Min:

12 Hand release push-up

8 Toes to Bar

16 steps Lunge

CORE:3 Rounds

30 Sit-up

40 Kettlebell Russian twist

50 Mountain Climbers

Strength/Conditioning:

EMOM 12 Min:

Odd: Max rep Single Under/Max rep Double Under/Max rep Double Under attempt

Even: 5-7 Strict Pull-up

         10-12 Jumping Pull-up/Ring row

WOD: AMRAP 20 Min:

Min 1: Max cal. Row

Min 2: Max rep. Air Squat

Min 3: Max rep Burpee

Min 4: rest

Strength:Every 1.30 Min. for 7 Rounds

1 Strict Press + 3 Push Press + 5 Push Jerk

WOD:

AMRAP 8 Min:

8 Wall Ball (9/6)

8 Box Jump (24/20)

Rest 2 Min

AMRAP 8 Min:

15 Push-up

100m Run

Strength:

EMOM 10 Min:

3 rounds of:

1 Power Snatch

1 Overhead Squat

WOD: 12 Min. Time Cap.

2,4,6,8... Reps of

Power Snatch (42.5/30)

3,6,9,12... Reps of

Kettlebell Swing (55/35)

CORE: 4 Rounds

45 seconds plank

15 second rest

45 seconds plank (on hands)

15 seconds rest

Conditioning:

6x250m Row

Rest 30 seconds between the rounds

WOD:AMRAP 12 Min.

6 Push Press (50/35)

8 Pull-up

10 Double Under

CORE: AMRAP 8 Min.

30 seconds hollow hold

10 V-up

Strentgth:

in 10 minutes up to heavy 5 reps Front Squat

rest 2 minutes then

EMOM 7 Min:

7 Thrusters with %50 of your 5 reps heavy Front Squat

WOD: For Time

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

Hang Power Clean (50/35)

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

Bar over Burpees

Strength/Conditioning:

EMOM 12 Min: 

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

         8-10 Handstand push-up (on box)

        12-15 Push-up

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

WOD: EMOM 20 Min.

Min. 1: Max rep bench press

Min. 2:Max rep pull-up

Min. 3:Max steps Walking Lunge

Min. 4:Rest

Strength:

EMOM 10 Min:

3 Rounds of:

1 Snatch grip High Pull+1 Power Snatch

WOD: AMRAP 15 Min:

10 Hang Power Clean (50/35)

200m Row

10 Push Press (50/35)

100m Run

CORE: 4 Rounds

75 seconds plank

30 seconds rest

WOD: 5 Rounds for Time

40 Air Squat

12 Dips

25 Sit-up

15 Box Jump Over (24/20)

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds max rep. Kettlebell Russian Twist

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

Every 1.30 Min. for 7 rounds

2 sets of:

2 Squat Clean+1 Jerk

WOD: 

AMRAP 8 Min.:

8 Pull-up

8 Kettlebell Swing(55/35)

Rest 2 minutes

AMRAP 8 Min.:

8 Wall Ball(9/6)

8 Toes to bar

Strength:

EMOM 5 Min:

5 Rep Back Squat

Rest 2 minutes

EMOM 5 Min:

3 Rep Back Squat

Rest 2 minutes

EMOM 3 Min.:

1 Rep Back Squat

WOD: 

Team of 2 complete AMRAP in 20 min.

500m Row

20 Push Jerk (50/35)

20 Burpee over Row

Strength/Conditioning:

EMOM 12 Min.:

Odd: 5-7 Strict Pull-up

        10-12 Jumping Pull-up

Even: 100m Medicine Ball Carry (9/6)

WOD: 10 Rounds for Time

10 Hand release push-up

10 Box Jump (24/20)

10 Double Under

CORE: AMRAP 8 Min.:

30 Mountain Climbers

15 Sit-ups

Strength: 

Find 5RM Deadlift in 10 minutes

Rest 2 minutes then

EMOM 8 Min. :

3 Rounds of

1 Hang Power Clean

1 Power Clean with %50 of your 5RM Deadlift

WOD: AMRAP 12 Min.:

7 Power Snatch (50/35)

11 Kettlebell Goblet Squat (55/35)

Strength: 

10-9-8-...1 Reps of 

Bench Press 

WOD: 6 Rounds for time

6 Overhead Squat (42.5/30)

8 Toes to Bar

10 Double Under

WOD: 

AMRAP 6 Min:

6 Burpee

6 Pull-up

Rest 2 minutes

AMRAP 6 Min:

6 Push-up

6 Box Jump Over (24/20)

Rest 2 Minutes

AMRAP 3 Min:

Max rep Air Squat

CORE: 8 Min. AMRAP

10 Knees to Elbow

12 Sit-up

Strength: Every 1.30 Min. for 7 Rounds

3 singles Clean&Jerk

WOD: AMRAP 15 Min.

12 Medicine Ball Clean (9/6)

250m Row

8 Deadlift (70/50)

Strength: Every 1.30 Min. for 7 Rounds

2 Rounds of:

1 Snatch grip Deadlift

1 Snatch grip Shrug

1 Snatch grip High Pull

1 Power/Squat Snatch

WOD: For Time

27-21-15-9 Reps of

Wall Ball (9/6)

9-15-21-27 Reps of

Power Snatch (50/35)

*10 Ball slam after every round

Strength and Skill: EMOM 12 Min.

Odd: 6-8 Strict Dips / 10-12 jumping/bench Dips

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

WOD: AMRAP 15 Min.

10 Burpee

100m Run

10 Toes to Bar

100m Run

CORE:4 Rounds

30 seconds side Plank (right)

30 seconds Plank

30 seconds side Plank (left)

30 seconds rest

Strength: 

Find 2RM Front Squat in 12 minutes

Rest 2 minutes then

EMOM 6 Min.:

6 Front rack Lunges with %50 of your 2RM Front Squat

WOD: 7 Rounds for Time

6 Handstand push-up

12 Pull-up

18 Kettlebell Swing (55/35)

Strength and Conditioning:

Team of 2 complete AMRAP in 12 Min. :

30 seconds max rep Hang Power Clean (you choose the weight!)

30 seconds rest

30 seconds Row for calories

30 seconds rest

WOD: 12 Min. Time Cap.

2-2,4-4,6-6,8-8... reps of

Push Press (50/35)

Box Jump (24/20)

CORE: For Time

75 V-ups

WOD: ''ANGIE''

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

CORE: For Time

60 Mountain Climbers

50 Flutter Kicks

40 Kettlebell Russian Twists

30 Knees to Elbows

Strength:

EMOM 5 Min.:

5 Bench Press

Rest 1 Min.

EMOM 5 Min.:

3 Bench Press

Rest 1 Min.

EMOM 3 Min.:

1 Bench Press

WOD:AMRAP 12 Min.

12 Thrusters (42.5/30)

100m Run

EMOM 8 Min:

5 Overhead Squat

WOD: 7 Rounds for Time

7 Power Clean (50/35)

14 Dips

21 Double Under

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

30 seconds plank hold

15 seconds rest