Strength: Every 1.30 min. for 8 rounds

5 Power Clean

WOD: AMRAP 15 Min.

10 Thrusters (42.5/30)

15 Kettlebell Swing(55/35)

CORE: 8 min. time cap.

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

Toes to Bar

V-up

Strength:

in 10 minutes up to heavy 3 reps push press

rest 2 minutes then

EMOM 5 Min:

9 Back Squat with 3 reps heavy push press

WOD: For time

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

Power Snatch (50-35)

*7 burpee pull-up after every round

Conditioning:

4x400m row

rest 45 seconds between the rounds

WOD: 8 rounds for time

15 push-up

15 double under

15 box jump (31/24)

Strength: 12 min. time cap

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

Back Squat

WOD: AMRAP 12 Min.

12 Burpee

12 Power Snatch (40/25)

CORE: 6 Rounds

30 seconds hollow hold

30 seconds rest

Strength:

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

Deadlift

WOD: For Time

27-21-15-9

Clean&jerk (50/35)

Row for cal.

Wall Ball (9/6)

Strength: EMOM 8 Min:

6-8 Strict pull-up

10-14 jumping pull-up

WOD: AMRAP 15 Min:

20 jumping squat

12 hand release push-up

20 steps lunge

12 toes to bar

CORE: 7 Min. AMRAP

10 V-up

20 Kettlebell russian twist

Strength:

Every 1.30 min for 8 rounds

3 sets of:

1 power snatch

1 hang power snatch

WOD: For Time

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

Kettlebell Swing (55/35)

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

Burpee Box Jump over (24/20)

Strength:

Every 1.30 min for 7 rounds

1 Strict Press

2 Push Press

4 Push Jerk

WOD: 4 Rounds for Time

250m Run

15 Pull-up

15 Overhead Squat (40/25)

CORE: 3 rounds

30 sec. side plank (right)

30 sec. plank

30 sec. side plank (left)

30 seconds rest

Strength: 

in 10 minutes up to heavy 7 reps front squat

rest 2 minutes then

EMOM 8 Min:

8 Thrusters with %50 of  7 reps front squat

WOD: AMRAP 15 Min:

15 Deadlift (50/35)

30 Wall Ball (9/6)

12 Hang Power Clean (50/35)

WOD: AMRAP 20 Min.

10 Box Jump Over (24/20)

10 Ring Row

10 steps Walking Lunge

10 Dips

CORE: 8 Min. AMRAP

10 Sit-up

10 Knees to Elbow

Strength/Conditioning: EMOM 12 Min.

Odd: 4-6 Strict pull-up / 10-12 jumping Pull-up

Even: Max. rep single under / Max. rep double under / Max. rep double under attempt

WOD: 2 Rounds for Time

50 Air Squat

40 Hand release push-up

300m Run

20 Burpee

Strength: 

Every 1.30 Min for 7 Rounds

12-10-8-6-4-2 reps of Bench Press

WOD: 8 Rounds

8 Power Snatch (35/25)

8 Thrusters (35/25)

CORE:4 Rounds

30 seconds hollow hold

30 seconds rest

30 seconds arch hold

30 seconds rest

Strength: EMOM 12 Min.

3 Clean&Jerk

WOD:AMRAP 16 Min.

15 Box Jump (24/20)

10 Deadlift (70/50)

200m Run

12 Pull-up

Conditioning:

Row 500m

Row 400m

Row 500m

Row 400m

Rest 1 minute between the rounds

WOD: 12 Min. Time Cap.

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

Power Clean  (50/35)

Wall Ball (9/6)

CORE: 4 Rounds

75 seconds Plank

15 seconds rest

Strength:

Up to heavy 3 reps Back Squat in 10 minutes

WOD: AMRAP 14 Min.

6 Power Snatch (50/35)

9 Bar over Burpee

15 Double Under

CORE: 8 Min Time Cap.

100 V-ups

Strength:

Every 1.30 Min. for 7 Rounds

8 Deadlift

6 Hang Power Clean

4 Push Press

WOD: For Time

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

Push-up

Toes to Bar

*15 Kettlebell Swing (55/35) after every round

Conditioning: 

9 Min. Time Cap.

Row 2k

WOD: AMRAP 15 Min.

9 Pull-up

15 Box Jump (24/20)

21 Sit-up

27 Air Squat

WOD: 10 Rounds for Time

10 Thrusters (42.5/30)

100m Run

10 Ball Slam (9/6)

CORE: 4 Rounds

30 seconds hollow hold

30 seconds rest

30 seconds arch hold

30 seconds rest

Strength: Every 1.30 min. for 10 rounds

2 sets of:

1 Snatch grip Deadlift

1 Snatch grip Shrug

1 Snatch grip High Pull

2 Power Snatch

WOD: AMRAP 16 Min.

8 Hang Power Clean (50/35)

10 Wall Ball (9/6)

12 Kettlebell Swing (55/35)

Strength: EMOM 12 Min.

Odd: 10 Deadlift

Even: 6-8 Strict pull-up/10-12 jumping pull-up

WOD: For Time

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

Front Squat (50/35)

10 push-up

10 toes to bar

after every set of Front Squat

CORE: AMRAP 6 Min.

12 sit-up

30 seconds plank

Strength:

Every 1.30 min. for 8 Rounds

2 Push Press

4 Push Jerk

8 Back Squat

WOD: Team of 2 complete AMRAP in 20 min.

20 Burpee Box Jump Over (24/20)

30 Clean&Jerk (45/30)

50 Double Under

WOD: EMOM 20 Min.

Min 1: Max  rep dips

Min 2:Max rep box jump (24/20)

Min 3: Max rep pull-up

Min 4: rest

CORE: 5 Rounds

20 Sit-up

30 Flutter kicks

Strength:

5-5-5-3-3-3-1-1-1 reps of Bench press

then 1 round max rep with %50 of last round

WOD: For Time

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

Kettlebell Swing (55/35)

*150m sprint after every round

Conditioning:

3x200m Row

2x400m Row

1x600m Row

*rest 45 seconds between the rounds

WOD: AMRAP 10 Min:

10 Hang Power Clean (50/35)

10 Push-up

CORE: 4 Rounds

1.30 min. Plank

30 seconds rest

Strength: Every 1.30 Min. for 7 Rounds

1 Power Snatch

2 Overhead Squat

4 Behind the neck Push Press

2 Overhead Squat

WOD: For Time

Cash in: 100 Wall Ball (9/6)

then

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

Deadlift (70/50)

Dumbbell Push Press (55/35)

Strength/Conditioning: EMOM 12 Min:

Odd: 5-7 Strict Dips/10-12 jumping dips/bench dips

Even: Max. rep single under/Max. rep double under/Max. rep double under attempt

WOD:

AMRAP 7 Min:

7 Toes to Bar

7 cal. row

rest 1 min then

AMRAP 7 Min:

Burpee Box Jump over (24/20)

CORE: 6 Min. AMRAP

10 V-up

20 Kettlebell russian twist

Strength: 

In 10 minutes up to heavy 5 reps Front Squat

Rest 2 minutes then

EMOM 8 Min:

6 Front rack Lunge with %50 of your 5 reps Front Squat

WOD: AMRAP 15 Min:

7 Power Snatch (50/35)

200m Medicine Ball Carry (9/6)

11 Pull-up

Strength: Every 1.30 min. for 9 rounds

1 Power Clean

3 Push Press

1 Thruster

WOD: For time

12-11-10-9-...-1 reps of Sumo Deadlift High Pull (42.5/30)

after each Sumo Deadlift High Pull:

10 Hand release push-up

10 Sit-up