Conditioning: 

Rowing

3x200m

2x300m

2x400m

Rest 45 seconds between the rounds

WOD: AMRAP 11 Min.

11 Push Jerk (42.5/30)

11 Pull-up

CORE: 4 Rounds

30 seconds hollow hold
15 seconds rest
30 seconds arch hold
15 seconds rest   

Strength:

Every 1.30 min for 8 rounds

1 Power Snatch

1 Hang Power Snatch

1 High Hang Power Snatch

3 Behind the neck Push Press

WOD:For Time

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

Deadlift (70/50)

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

Bar over Burpees

Strength: 

in 12 minutes find your 1RM Front Squat

WOD: AMRAP 12 Min.

7 Dumbbell Push Press (45/35)

14 Dumbbell step-up (45/35) (alternate)

7 Dumbbell Hang Power Clean (45/35)

CORE: 8 Min. Time cap.

125 Partner sit-up with medicine ball

Strength: Every 1.30 min. for 8 rounds

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

Clean&Jerk

WOD: 4 Rounds for Time

20 Pull-up

30 Wall Ball (9/6)

30 Knees to Elbow

200m Run

WOD: For time

50-40-30-20-10 reps of

Hand release push-up

Box Jump (24/20)

Sit-up

walking Lunge

Strength/ Conditioning: 

EMOM 12 Min.

Odd: Max rep strict dips/max rep jumping dips

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

WOD: AMRAP 12 Min.

8 Burpee

100m sprint

20 Air squat

CORE: AMRAP 8 Min.

10 V-up

30 seconds plank

20 kettlebell russian twist

Conditioning: 

Rowing

EMOM 12 Min.

Min 1: 30 seconds on 30 seconds off

Min 2: 40 seconds on 20 seconds off

Min 3: 50 seconds on 10 seconds off

WOD: 5 Rounds for Time

15 Pull-up

20 Dumbbell step-up (alternate)(45/35)

15 Toes to bar

9 Overhead Squat (40/25)

Strength: 

Find your 5RM Deadlift in 12 minutes

WOD: 10 Rounds for Time

6 Push Press (50/35)

6 Front Squat (50/35)

6 Power Snatch (50/35)

Strength:

Every 1.30 min. for 8 Rounds

4 Power Clean

8 Front rack Lunge

WOD: AMRAP 15 Min.

10 Wall Ball (9/6)

10 Double Under

10 Kettlebell Swing (55/35)

10 Double Under

CORE: 5 Rounds

30 seconds hollow hold

30 seconds rest

Strength:

Find your 3RM Push Jerk in 10 minutes

then rest 2 minutes

EMOM 8 Min:

6 Push Press with %70 of your 3RM Push Jerk

WOD: For Time

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

Medicine Ball Clean (9/6)

Push-up

*100m Medicine Ball Carry after every round

Strength: 12 min. Time Cap.

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

Back Squat

WOD: AMRAP 15 min.

8 Power Snatch (50/35)

8 Burpee Box Jump Over (24/20)

CORE: For time (6 min. Time Cap.)

100 sit-ups

Strength: EMOM 12 Min.

Odd: 5-7 strict dips/9-12 jumping dips

Even: 30 seconds dips lockout hold

WOD: AMRAP 18 Min.

300m Row

15 Row over burpees

30 Air squat

Strength: 12 min. time cap.

7-7-7-5-5-5-3-3-3-1-1-1 reps of 

Front Squat

WOD: 4 Rounds for time

15 Power Clean (50/25)

15 Double Under

15 Pull-up

CORE: For Time

18-15-12-9-6-3 reps of 

V-up

Toes to Bar

Strength:

EMOM 5 Min.

5 Power Snatch

rest 1 min.

EMOM 5 Min.

3 Power Snatch

rest 1 min

EMOM 5 Min.

1 Power Snatch

WOD: AMRAP 15 Min.

10 Thruster (42.5/30)

10 Box Jump (24/20)

WOD: EMOM 25 Min.

Min 1: Max rep hand release push-up

Min 2: Max. rep sit-up

Min 3: Max rep pull-up

Min 4: Max rep lunge

Min 5: rest

CORE: 5 Rounds

45 seconds plank

15 seconds rest

Strength:

Every 1.30 min. for 8 rounds

3 Deadlift

3 Hang Power Clean

3 Thruster

WOD: 5 Rounds for time

20 Kettlebell Swing (55/35)

150m run

12 Overhead Squat (50/35)

150m run

Conditioning:

Row 4x400m

Rest 1 minute between the rounds

WOD: AMRAP 14 Min.

7 Power Snatch (50/35)

11 Burpee

15 Back Squat (50/35)

CORE: AMRAP 7 Min.

10 Knees to elbow

20 kettlebell russian twist

Strength:

EMOM 5 Min:

5 Clean&Jerk

rest 1 min.

EMOM 5 Min:

3 Clean&Jerk

rest 1 min.

EMOM 5 Min:

1 Clean&Jerk

WOD: For Time

30-25-20-15-10-5 reps of

Deadlift (70/50)

Wall Ball (9/6)

Strength: 10 min. time cap.

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

Bench Press

WOD: 20 min. time cap.

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

Push Press (50/35)

*250m row after every round of push press

EMOM 12 Min:

Odd: 6-8 strict dips / 8-12 jumping dips

Even: 12 steps lunge

WOD: AMRAP 12 Min.

9 Push-up

9 Box Jump over (24/20)

9 Toes to Bar

CORE: 3 rounds

30 seconds side plank (right)

25 V-up

30 seconds side plank (left)

Strength:

in 12 minutes up to heavy 3 reps back squat

WOD: For Time

25 Pull-up

250m Dumbbell Farmers Carry (35/25)

25 Wall Ball (9/6)

20 Pull-up

200m Dumbbell Farmers Carry (35/25)

20 Wall Ball (9/6)

15 Pull-up

150m Dumbbell Farmers Carry (35/25)

15 Wall Ball (9/6)

10 Pull-up

100m Dumbbell Farmers Carry (35/25)

10 Wall Ball (9/6)

5 Pull-up

50m Dumbbell Farmers Carry (35/25)

5 Wall Ball (9/6)

Strength: 

every 1.30 min for 7 rounds

1 Strict Press

2 Push Press

3 Push Jerk

WOD: For time

21-15-9-15-21 reps of

Deadlift (70/50)

Bar over burpee

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds plank hold

15 seconds rest

Strength: 

every 1.30 min for 8 rounds

1 Power Snatch

1 Hang Power Snatch

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

(must be unbroken)

WOD: AMRAP 15 Min.

10 Sumo Deadlift High Pull (42.5/30)

10 Thruster (42.5/30)

Strength: 12 min. time cap.

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

Front Squat

WOD: 4 rounds for time

30 Kettlebell Swing (55/35)

200m Run

15 Dumbbell Push Press (45/35)

20 Double Under

Conditioning:

5x300m Row

Rest 45 seconds between the rounds

WOD: 12 Min. Time Cap.

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

Power Clean (50/35)

Hand release push-up

CORE: AMRAP 8 min.

12 Sit-up

24 Kettlebell russian twist

WOD: AMRAP 16 Min.

20 steps Lunge

15 V-up

200m run

15 dips

CORE: 5 Rounds

20 seconds L-hang hold

20 seconds rest

Strength/Conditioning:

EMOM 12 Min.

Odd: 5 Overhead Squat

Even: 10-15 cal. row

WOD: 4 Rounds for time

21 Wall Ball (9/6)

15 Box Jump (24/20)

9 Clean&Jerk (50/35)

Strength:

EMOM 14 Min.

Odd: 5-7 strict pull-up/10-12 jumping pull-up

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

WOD: 

AMRAP 8 Min.

8 burpee

12 sit-up

rest 2 min

AMRAP 8 Min.

8 hand release push-up

8 Toes to bar

Strength:

EMOM 4 Min.

5 Snatch grip shrug

rest 1 min.

EMOM 4 Min.

5 Snatch grip high pull

rest 1 min

EMOM 8 Min.

4 Power Snatch

WOD: For time

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

Front Squat (50/35)

20 double under after every round

WOD: Team of 2 complete AMRAP in 24 min.

30 Box jump over (24/20)

30 Push press (50/35)

300m Medicine Ball Carry (9/6)

30 Hang power clean (50/35)

CORE: 3 rounds

45 seconds plank hold (right)

15 seconds rest

45 seconds plank hold 

15 seconds rest

45 seconds plank hold (left)

15 seconds rest