Conditioning:

Row

400m

300m

400m

300m

rest 1 minute between the rounds

WOD: AMRAP 16 Min.

8 Front Squat (42.5/30)

16 Double under

8 Sumo deadlift high pull (42.5/30)

Strength:

EMOM 12 Min.

Odd:4-6 Strict dips / 8-12 jumping dips

Even: 15 Ring Row

WOD: For time

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

Burpee

Box Jump over (24/20)

CORE: 4 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Strength:

Every 1.30 min for 7 rounds

3 Front Squat + 3 Thrusters

WOD: 5 rounds for time

8 Handstand push-up

150m Dumbbell farmer's carry (45/35)

15 Medicine Ball Clean (9/6)

WOD: 

AMRAP  15 Min.

8   Pull-up

12 Push-up

15 Air Squat

rest 2 minutes

AMRAP 9 Min.

10 Double Under

15 Sit-up

CORE: AMRAP 8 Min.

10 Knees to Elbow

30 seconds plank 

Strength:

Every 1.15 min for 8 rounds

1 Push Press+1 Push Jerk+1 Split Jerk

WOD: For Time

105 Power Clean (50/35)

*Everytime you break 10 Back Squat

Strength/Skill:

EMOM 15 Min:

3 Squat Snatch/3 Power Snatch + Overhead Squat

WOD: AMRAP 12 Min.

5 Deadlift (80/60)

7 Burpee

100m Sprint!

CORE: For Time

15-12-9-6-3 reps of

V-up

30-25-20-15-10 reps of

Kettlebell russian twist

Strength:

Find 3RM Power Clean in 12 minutes

then

EMOM 8 Min:

5 Power Clean with %50 of 3RM Power Clean

WOD: For Time

40 Box Jump (24/20)

25 Kettlebell Swing (55/35)

20 Push Press (50/35)

30 Box Jump (24/20)

20 Kettlebell Swing (55/35)

15 Push Press (50/35)

20 Box Jump (24/20)

15 Kettlebell Swing (55/35)

10 Push Press (50/35)

10 Box Jump (24/20)

10 Kettlebell Swing (55/35)

5   Push Press (50/35)

WOD: EMOM 30 Min.

Min 1: Max rep dips

Min 2: Max rep air squat

Min 3: Max rep V-up

Min 4: Max m run

Min 5: rest

Conditioning:

3x500m row

rest 90 seconds between the rounds

WOD: 4 Rounds for time

12 Power Snatch (42.5/30)

12 Bar over burpees

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds plank

15 seconds rest

Strength:

Every 1.30 min for 8 rounds:

1 Squat Clean+1 Hang Squat Clean+1 Push Pres+1 Push Jerk

WOD:AMRAP 16 Min.

10 Deadlift (70/50)

15 Wall Ball (9/6)

20 Double Under

Strength: EMOM 12 Min.

Odd: 4-8 Strict pull-up/9-12 jumping pull-up

Even: Max. rep strict Toes to Bar/Knees to Elbow/Hanging knee-up

WOD: Time Cap. 14 min.

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

Push-up

Box jump over (24/20)

CORE: AMRAP 6 min.

Max rep sit-up

Strength:

Every 1.30 min for 8 rounds

2 Snatch grip high pull

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

WOD: Team of 2 complete AMRAP in 24 minutes

20 Shoulder to Overhead (50/35)

500m Row

20 Row over burpees

300m Medicine Ball Carry (9/6)

Strength: EMOM 10 min.

3 Back Squat (exactly 3 seconds pause at the bottom)

(climbing)

WOD: 4 Rounds for time

15 Dumbbell Push Press (45/35)

15 Pull-up

20 Kettlebell Swing (55/35)

20 Knees to Elbow 

Strength: 

Find your 3RM Thruster in 12 minutes

(no racks,from the ground)

WOD: For Time

15-12-9-6-3 reps of

Power Clean (50/35)

10-20-30-40-50 reps of

Wall Ball (9/6)

Strength:

12-10-8-6-4-2 reps of 

Bench Press

WOD: 4 Rounds for time

200m Run

15 Push Press (50/35)

20 Box Jump (24/20)

CORE:4 Rounds for time

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength/Conditioning:

EMOM 12 Min:

Odd: Max rep strict dips/Max rep jumping dips

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

WOD:

AMRAP 12 Min:

12 cal. row

12 hand release push-up

rest 2 minutes

AMRAP 12 Min:

12 Pull-up

12 target Burpee

Strength:

in 12 minutes up to a heavy bear complex

WOD: AMRAP 15 Min.

6 Power Snatch (40/25)

15 Kettlebell Swing (55/35)

CORE: 4 Rounds

30 seconds plank

15 seconds rest

30 seconds max rep kettlebell russian twist

15 seconds rest

Strength: 

EMOM 10 Min:

3 Front Squat (climbing)

exactly! 3 seconds pause at the bottom

WOD: For time

11-10-9-8-7-....-1 reps of

Clean&Jerk (60/42.5)

Run 150m after every round

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:

2 Power Snatch + 2 Overhead Squat

WOD: AMRAP 12 Min.

9 Wall Ball (9/6)

12 Box Jump Over (24/20)

15 Double Under

CORE: AMRAP 8 Min.

8 Knees to elbow 

8 V-up

Strength: 

every 1.30 min for 8 rounds (climbing)

3 Power Clean

3 Push Press

6 Back Squat 

WOD: For time

5 Sumo Deadlift High Pull (42.5/30)

10 Push-up

15 Air Squat

10 Sumo Deadlift High Pull (42.5/30)

15 Push-up

20 Air Squat

15 Sumo Deadlift High Pull (42.5/30)

20 Push-up

25 Air Squat

75 Sit-up

25 Air Squat

20 Push-up

15 Sumo Deadlift High Pull (42.5/30)

20 Air Squat

15 Push-up

10 Sumo Deadlift High Pull (42.5/30)

15 Air Squat

10 Push-up

5 Sumo Deadlift High Pull (42.5/30)

Strength:

Up to heavy 5 rep. front squat in 12 minutes

WOD: AMRAP 20 Min.

10 Thrusters (42.5/30)

10 Bar over Burpees

10 Double Unders

Strength:

up to heavy one rep power snatch in 10 minutes

WOD: For time

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

Push Jerk (50/35)

Kettlebell Swing (55/35)

CORE: For Time

60 V-ups

Strength: 12 min. time cap

10-5-3-1-1-1-3-5-10 reps of

Back Squat

WOD: 5 Rounds for time

15 Pull-up

12 Power Clean (50/35)

15 Push-up

12 Push Press (50/35)

Conditioning: EMOM 20 Min.

Min 1: Max calorie row

Min 2: Max meter run

Min 3: Max rep double under/Max rep single under

Min 4: rest

WOD:AMRAP 15 Min.

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

Wall Ball (9/6)

Box Jump (24/20)

Strength: EMOM 10 Min.

1 strict Press + 2 Push Press

WOD: 4 Rounds for Time

25 cal. row

15 row over burpees

10 Power Clean (50/35)

Strength:

EMOM 9 Min:

5 Overhead Squat

WOD: For Time

21-15-9-15-21 reps of

Power Snatch (50/35)

*30 Double unders after every round

CORE: 4 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

WOD:

AMRAP 10 Min.

12 steps Lunge

12 sit-ups

rest 2 minutes

AMRAP 10 Min.

10 Hand release push-up

10 Box Jump (24/20)

rest 2 minutes

AMRAP 10 Min.

10 Toes to Bar

15 Air Squats