Strength:

in 15 minutes

7-7-7-5-5-5-3-3-3-1-1-1 reps of

Front Squat

(no rush!)

WOD: '' DANNY''

AMRAP 20 Min:

30 Box Jump (24/20)

20 Push Press (50/35)

30 Pull-up

Strength:

Every 1.15 min. for 8 rounds

1 Squat Clean

1 Hang Squat Clean

1 High Hang Squat Clean

WOD: 5 Rounds for Time

11 Power Snatch (50/35)

22 Deadlift (50/35)

11 Hang Power Clean (50/35)

Strength:

in 12 minutes find your daily 5RM Back Squat

WOD:AMRAP 12 Min:

9 Thruster (42.5/30)

9 Bar Over Burpees

9 Double Under

CORE: 4 Rounds

20 Kettlebell Russian Twist

15 V-up

Strength: 

EMOM 6 Min:

5 Bench press

rest 2 minutes

EMOM 6 Min:

6 Barbell row

WOD: For Time

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

Strict Press (40/20)

*12 cal. row after every round

Strength: EMOM 10 min:

3 Wall Climb

WOD: 5 Rounds for Time

20 Burpee

10 Handstand push-up

CORE: 4 Rounds

45 seconds hollow hold

15 seconds rest

45 seconds plank hold

15 seconds rest

Strength: EMOM 12 Min.

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

Even: 15-20 Air Squat

WOD: AMRAP 15 Min:

10 Pull-up

10 Box Jump Over (24/20)

20 Sit-up

200m Medicine Ball Carry (9/6)

CORE: AMRAP 5 Min:

Strict knees to elbows

Conditioning: EMOM 14 Min.

Odd: Row for max. calories

Even: Rest

WOD: For Time

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

Sumo Deadlift High Pull (42.5/30)

Hand release push-up

*15 Double Under after every round

Strength: EMOM 10 Min.

6 steps Front rack Lunge

WOD: 

Team of 2 complete AMRAP in 20 min.

50 Wall Ball (9/6)

30 Hang Power Snatch (50/35)

30 Push Jerk (50/35)

50 Kettlebell Swing (55/35)

Strength:

EMOM 3 Min:

7 rep Deadlift

rest 1 minute

EMOM 3 Min:

5 rep Deadlift

rest 1 minute

EMOM 3 Min:

3 rep Deadlift

rest 1 minute

EMOM 3 Min:

1 rep Deadlift

WOD: AMRAP 12 Min:

12 Power Clean (50/35)

15 Push-up

150m Run

CORE: For Time

100 Partner sit-up with medicine ball

Strength:

Every 1.30 min. for 8 sets:

2 rounds of:

1 Snatch grip high pull

1 Power Snatch

1 Hang Power Snatch

(Climbing)

WOD: 4 Rounds for time

12 Push Press (50/35)

16 Back Squat (50/35)

12 Burpee Box Jump (24/20)

16 V-up

Strength:

EMOM 12 Min:

Odd: 4-8 strict dips/8-12 jumping dips

Even: 30 seconds dips lockout hold

WOD: 3 Rounds for time

400m Dumbbell Farmer's carry (45/35)

40 Sit-up

40 Air Squat 

Conditioning:

2x800m row

rest 90 seconds between the rounds

WOD: AMRAP 12 Min.

100 Single Under

7 Power Snatch (50/35)

CORE: For Time

100 mountain climbers

30 v-up

100 flutter kick

30 v-up

Strength:

EMOM 12 Min:

Odd: 4-6 strict pull-up/8-12 jumping pull-up

Even: 4-6 strict chin-up/8-12 jumping chin-up

WOD: For time

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

Hand release push-up

Lunge

then immediately into

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

Toes to Bar

Box Jump (24/20)

Strength:

in 12 minutes 10-9-8-7...-1 reps of

Back Squat (climbing)

WOD: AMRAP 12 Min:

8 Hang Power Clean (42.5/30)

100m Run

8 Sumo deadlift high pull (42.5/30)

10 Burpee

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

30 seconds plank

15 seconds rest

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:

3 Power Snatch

WOD: EMOM 20 Min.

Min 1: Max rep push-up

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

Min 3: Max rep kettlebell swing (55/35)

Min 4: Max rep sit-up

Min 5: rest

Strength:

Find your 5RM Thrusters in 12 minutes

WOD: 5 Rounds for time

15 Deadlift (42.5/30)

15 Front Squat (42.5/30)

15 Push Press (42.5/30)

Strength: 

Every 1.30 min for 8 rounds

3 rep touch and go Clean &Jerk

(climbing)

WOD: AMRAP 15 Min:

25 Wall Ball (9/6)

12 Pull-up

20 Double Under

CORE: AMRAP 8 Min:

10 v-up

10 toes to bar

Strength: EMOM 10 Min.

3 Overhead Squat 

(3 seconds pause at the bottom, if possible)

WOD: AMRAP 16 Min.

12 Medicine Ball Clean (9/6)

200m Medicine Ball Carry (9/6)

12 Ball Slam (9/6)

Strength: EMOM 12 min.

Odd: 4-6 strict pull-up/8-12 jumping pull-up

Even: 5-8 Handstand push-up

WOD: For Time

21-15-9-15-21 reps of

Burpee

*30 sit-up after every rounds of Burpee

CORE: For Time

100 Kettlebell Russian twist

Strength: 

Every 1.30 min for 8 rounds

(climbing)

5 rep Back Squat

WOD: AMRAP 15 Min.

10 Clean&Jerk (50/35)

100m Dumbbell Farmer's carry (45/35)

15 Push-up

CORE: 3 rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Conditioning:

every 1.30 min for 8 rounds

Row 15 calories

WOD: 4 Rounds for Time

12 Dips

20 Double Under

15 Pull-up

20 Air Squat

Strength:

in 12 minutes up to heavy 3 reps Deadlift

WOD: Time Cap. 12 min.

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

Power Clean (50/35)

Kettlebell Swing (55/35)

CORE: For Time

60 sit-up

30 v-up

60 sit-up

Strength:

Every 1.30 min. for 8 rounds

1 Power Snatch+1 Hang Power Snatch+3 Behind the neck Push Press

WOD: 

Team of 2 complete AMRAP in 24 min.

30 Thrusters (42.5/30)

30 Bar over burpees

300m Run

Strength:

in 12 minutes find 1RM Jerk from the rack

WOD:5 Rounds for time

15 Sumo Deadlift High Pull (42.5/30)

20 Box Jump (24/20)

15 Toes to Bar

Strength/Skill:

Odd: 5-8 Handstand push-up

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

WOD: 5 Rounds for Time

20 steps Lunge

12 Dips

200m Medicine Ball Carry (9/6)

Strength:

10-5-3-1-1-1-3-5-10 reps of 

Deadlift

WOD:

AMRAP 10 Min:

10 cal. row

10 Wall Ball (9/6)

rest 2 minutes

AMRAP 10 Min:

200m run

8 Hang Power Snatch (42.5/30)

WOD: ''Angie''

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

CORE:4 Rounds

1 minute plank
30 seconds rest 

Strength:

in 12 minutes find your 5RM Front Squat

rest 2 minutes then

EMOM 6 Min:

8 steps front rack Lunge with %50 of your 5RM Front Squat

WOD: For Time

7   Push Press (50/35)

14 Double Under

21 Knees to elbow

14 Push Press (50/35)

28 Double Under

42 Knees to elbow

50 Box jump over (24/20)

42 Knees to Elbow

28 Double Under

14 Push Press (50/35)

21 Knees to Elbow

14 Double Under

7   Push Press (50/35)

Strength:

EMOM 6 min:

5 Bench Press

rest 2 minutes

EMOM 6 min:

6 Barbell row

WOD: AMRAP 14 Min.

6   Power Snatch (50/35)

10 Burpee

8   Pull-up

CORE: 4 Rounds

30 seconds hollow hold

30 reps Kettlebell russian twist

Strength:

Every 1.30 min for 8 rounds (climbing)

1 Squat Clean

1 Hang Squat Clean

1 Thruster

1 Push Press

1 Push Jerk

WOD: For Time

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

Deadlift (80/45)

*12 Wall Ball after every round

Strength:

EMOM 3 Min:

7 rep Back Squat

rest 1 minute

EMOM 3 Min:

5 rep Back Squat

rest 1 minute

EMOM 3 Min:

3 rep Back Squat

rest 1 minute

EMOM 3 Min:

1 rep Back Squat

WOD: AMRAP 15 Min:

12 Hang Power Clean (50/35)

150m Run

15 Hand release push-up

CORE:AMRAP 6 Min:

Max. rep V-up