Strength: EMOM 10 min.

3 Push Jerk

WOD: 

Team of 2 complete AMRAP in 24 minutes

500m Row

30 Row over Burpees

20 Thruster (42.5/30)

Strength/Conditioning.

Every 1.30 min for 8 rounds

5 Power Snatch + 20 Double Under (40 Single Under)

WOD: 5 Rounds for time

12 Power Clean (50/35)

100 Run

18 Wall Ball (9/6)

100m Medicine Ball Carry (9/6)

WOD:

AMRAP 8 Min.

8   Push-up

12 Sit-up

rest 2 minutes

AMRAP 8 Min.

8 Toes to Bar

12 Box Jump (24/20)

rest 2 minutes

AMRAP 8 Min.

8   Hand release push-up

12 steps Lunge

Strength:

Every 1.30 min. for 7 rounds

4 Strict Press

12 Kettlebell Swing

WOD: For Time

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

Back Squat (60/40)

Pull-up

(no racks)

Strength:

Every two minutes for 8 rounds one set of ''DT'':

12 Deadlift

9 Hang Power Clean

6 Push Jerk

(Rx=70kg, scale as needed)

WOD: AMRAP 12 Min.

5 Power Snatch (50/35)

10 Bar over Burpee

15 Double Under

Core: AMRAP 6 Min.

10 V-up

10 Knees to elbow

WOD:

EMOM 25 Min.

Min 1: Max rep pull-up

Min 2: Max rep double/single under (no side jumps!)

Min 3: Max rep knees to elbow

Min 4: Max m run

Min 5: rest!

CORE: 4 Rounds

1 minute Plank

30 Kettlebell Russian Twist

Strength:

EMOM 10 Min.

1 Strict Press + 3 Push Press

Conditioning:

Row 800m

rest 2 minutes

Row 800m

WOD: For Time

21-15-9-6 reps of

Hang Power Snatch (42.5/30)

Hand release push-up

Strength:

EMOM 12 Min.

Odd: 4 Negative Pull-up

Even: 4-8 Strict dips/8-12 Jumping dips

WOD: AMRAP 13 Min.

15 Air Squat

12 Box Jump Over (24/20)

9   Target Burpee

CORE: For Time (8 min. time cap.)

125 sit-ups

Strength:

Find your 5RM Back Squat in 12 minutes

WOD: For Time

36 Double Under

21 Kettlebell Swing (55/35)

18 Push Jerk (50/35)

30 Double Under

18 Kettlebell Swing (55/35)

15 Push Jerk (50/35)

24 Double Under

15 Kettlebell Swing (55/35)

12 Push Jerk (50/35)

18 Double Under

12 Kettlebell Swing (55/35)

9   Push Jerk (50/35)

Strength/Conditioning:

Every 1.30 min. for 8 Rounds

5 Deadlift + 7 Bar over Burpees

WOD: 3 Rounds for Time

30 Push-up

300m Run

30 Power Clean (50/35)

CORE: 4 Rounds

30 seconds hollow hold

15 seconds rest

Strength:

EMOM 8 Min.

4 Power Snatch

rest 2 minutes

EMOM 8 Min.

4 Clean&Jerk

WOD: AMRAP 12 Min.

8 Wall Ball (9/6)

8 Medicine Ball Clean (9/6)

Strength:

EMOM 7 Min.

3 Front Squat 

(3 seconds pause at the bottom)

EMOM 7 Min.

3 Front Squat

WOD: AMRAP 15 Min.

10 Pull-up

10 Push Press (42.5/30)

10 Sumo Deadlift High Pull

10 Toes to Bar

Strength:

in 12 minutes up to heavy 5 reps Deadlift

WOD: 4 Rounds for time

20 cal. Row

15 Push Jerk (50/35)

20 Kettlebell Swing (55/35)

CORE: 3 Rounds

15 V-up

30 Kettlebell russian twist

Strength:EMOM 10 Min.

3 Back Squat

(climbing)

WOD: AMRAP 12 Min.

12 Box Jump (24/20)

12 Wall Ball (9/6)

12 Hand release push-up

CORE: 4 Rounds

60 seconds plank

30 seconds rest

Strength: EMOM 14 Min.

Odd:  7 Power Clean

Even: 7 Push Press

(across)

WOD: For Time

9 Thruster (42.5/30)

9 Pull-up

200m Run

15 Thruster (42.5/30)

15 Pull-up

200m Run

21 Thruster (42.5/30)

21 Pull-up

400m Run

15 Thruster (42.5/30)

15 Pull-up

200m Run

9 Thruster (42.5/30)

9 Pull-up

200m Run

Strength: 

EMOM 12 Min:

Odd: 4-8 strict pull-up/10-14 jumping pull-up

Even: 4-8 strict dips/10-14 jumping dips

WOD: 4 Rounds for time

16 Burpee

16 Box Jump (24/20)

8 Burpee Box Jump (24/20)

CORE: For time

50 sit-up

50 v-up

Strength:

EMOM 8 Min:

5 Bench Press

Conditioning:

Row 40-30-20-10 calories

rest 1 minute between the rounds

WOD: AMRAP 10 Min:

12 Push-up

100m sprint

12 Wall Ball (9/6)

Strength:

EMOM 10 Min:

1 Strict Press+2 Push Press

(climbing)

WOD: For Time

3-6-9-12-15-18-21 reps of
Power Clean (50/35)

30-27-24-21-18-15-12 reps of
Double Under 

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 Squat/Power Snatch

WOD: 5 Rounds for time

15 Medicine Ball Clean (9/6)

15 Burpee

150m Medicine Ball Carry (9/6)

Strength:

5x5 Deadlift (across)

3x3 Deadlift (across)

3x1 Deadlift (across)

WOD:

15min Time Cap

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

Push-ups
Pull-ups
Air Squats

*100m Sprint after every round

Strength:

Every 1.30 min. for 8 rounds

5 Deadlift

3 Hang Power Clean

2 Jerk

(go unbroken)

(climbing)

WOD: For Time

40-35-30-25-20 reps of

Wall Ball (9/6)

15 Power Snatch (42.5/30) after every round

Strength:

EMOM 12 Min:

Odd: 6-8 Strict dips/10-14 jumping dips

Even: 15-20 Sit-up

WOD: EMOM 20 Min:

Min1: Max cal. row

Min2: Max rep row over burpees

Min3: Max rep box jump overs

Min4: REST

Strength:

in 10 minutes find your 1RM Strict press

rest 2 minutes

EMOM 8 min:

6 Push Press with %60 of your 1RM Strict press

WOD: For Time

21-15-9-15-21 reps of

Pull-up

Kettlebell Swing (55/35)

*20 Double Under after every round

Strength: EMOM 12 Min.

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

WOD: 4 Rounds for time

20 Medicine Ball Clean (9/6)

200m Run

20 Wall Ball (9/6)

200m Run

CORE: 4 Rounds

1 minute plank

30 seconds rest

WOD:

AMRAP 10 Min:

10 Push-up

10 Toes to Bar

rest 2 minutes

AMRAP 10 Min:

10 Hand release push-up

10 Air Squat

rest 2 minutes

AMRAP 10 Min:

10 Handstand push-up

10 V-up