Strength: EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of

Back Squat

WOD: AMRAP 16 Min.

10 Deadlift (50/35)

10 Sumo Deadlift High Pull (50/35)

10 Push Press (50/35)

Strength:

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

Bench Press

WOD: AMRAP 13 min.

30 Sit-up

15 cal. row

9 Overhead Squat (35/20)

Core: 4 Rounds

45 seconds plank

15 seconds rest

Strength:

EMOM 12 Min.

Odd: 3-8 Strict pull-up/ 10-15 jumping pull-up

Even: 3-8 strict dips /10-15 jumping dips

WOD: 4 Rounds for time

20 Push-up

20 steps Lunge

20 Burpee

20 Box Jump Over (24/20)

Strength:

EMOM 12 Min.

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

Push Press

WOD: AMRAP 15 Min.

8 Sumo Deadlift High Pull (42.5/30)

15 Double Under

8 Power Clean (42.5/30)

15 Double Under

Strength:

Find your 5RM Deadlift in 12 minutes

WOD: For Time

18-15-12-9-6 reps of

Hang Power Snatch

9-12-15-18-21 reps of

Medicine Ball Clean (9/6)

CORE: 2 Rounds

25 V-up

50 Kettlebell russian twist

Death by push-up

10 minutes time cap.

3-6-9-12-15-18-21-24-27-30 reps of

Push-up

WOD: 5 Rounds for Time

15 Box Jump (24/20)

15 Toes to Bar

300m Run

Strength:

EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of

Power Snatch

WOD: AMRAP 15 Min.

21 Double Under

15 Kettlebell Swing (55/35)

9   Burpee

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

Every 90 seconds for 8 Rounds

5 Power Clean + 10 Wall Ball

WOD: For Time

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

Dumbbell Push Press (45/35)

Pull-up

EMOM 8 Min.

3 Wall Climb

WOD: '' Cindy''

AMRAP in 20 minutes

5 Pull-ups

10 Push-ups

15 Air Squats

CORE: For Time

100 Sit-up with Medicine Ball

Strength:

EMOM 5 Min.

5 Power Snatch

rest 1 minute

EMOM 5 Min.

5 Hang Power Snatch

rest 1 minute 

EMOM 5 Min.

5 High Hang Power Snatch

WOD: EMOM 16 Min.

Min 1: Max. rep Wall Ball (9/6)

Min 2: Max. rep Hang Power Clean (40/25)

Min 3: Max. rep Double Under

Min 4: REST!

Strength:

10-9-8-7-6-5-4-3-2-1 reps of

Front Squat in 12 minutes

WOD: 20 Min. Time Cap.

Cash in: 500m Row

then 4 Rounds

12 Clean&Jerk (50/35)

24 Box jump over (24/20)

CORE:3 Rounds

1 minute plank

30 seconds rest

Strength:

EMOM 12 Min.

 

Odd: 5-8 Strict pull-up/10-12 jumping Pull-up

Even: 5-8 Strict dips /10-12 jumping dips

WOD: For Time

50 Push-up

50 Sit-up

500m Run

40 Push-up

40 Sit-up

400m Run

30 Push-up

30 Sit-up

300m Run

20 Push-up

20 Sit-up

200m Run

10 Push-up

10 Sit-up

100m Run

Strength:

Every 90 seconds for 8 Rounds

1 Squat Clean

1 Hang Squat Clean

1 Jerk

(climbing)

WOD: 

Team of 2 complete AMRAP in 24 minutes

80 Kettlebell Swing (55/35)

60 Plate ground to overhead (20/15)

40 Back Squat (50/35)

20 Push Press (50/35)

Strength:

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

in 12 minutes

WOD: 5 Rounds for Time

10 Pull-up

15 Wall Ball (9/6)

10 Pull-up

8   Thruster (42.5/30)

CORE: For Time

60 V-ups

Strength:

Find your 1RM strict press in 10 minutes

then

EMOM 7 Min:

5 Push Press with %70 of  1RM strict press

WOD: AMRAP 15 Min.

15 Double Under

10 Burpee Box Jump (24/20)

5   Power Snatch (50/35)

Strength:

EMOM 7 Min.

5 Bench Press

(across)

rest 2 minutes

EMOM 7 Min.

6 Barbell Row

(across)

WOD: For Time

40-30-20-10 reps of

Hand release push-up

Plate ground to overhead (20/15)

WOD:

AMRAP 12 Min.

10 Pull-up

10 Box jump over (24/20)

rest 2 minutes

AMRAP 12 Min.

6 Handstand push-up

12 steps Lunge

rest 2 minutes

AMRAP 12 Min.

15 Sit-up

15 Air Squat

Conditioning:

EMOM 12 Min.

Odd: Max. cal. row

Even: Rest!

WOD: For Time

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

Push-up

Toes to Bar

*100m Dumbbell Farmer's carry after every round (45/25)

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

x

Strength:

EMOM 4 Min.

8 Back Squat

(across)

rest 2 minutes

EMOM 4 Min.

6 Back Squat

(across)

rest 2 minutes

EMOM 4 Min.

4 Back Squat

(across)

WOD: AMRAP 16 Min.

8 Thruster (42.5/30)

10 Bar over Burpees

15 Double Under

Strength:

Every 75 seconds for 8 Rounds

1 Push Press

2 Push Jerk

(climbing)

WOD: 4 Rounds for Time

200m Run

21 Deadlift (50/35)

200m Run

15 Hang Power Clean (50/35)

200m Run

9 Power Snatch (50/35)

Strength:

in 12 minutes ,

up to heavy 3 reps touch and go Squat Clean

WOD: 5 Rounds for time

12 Push Jerk (42.5/30)

18 Kettlebell Swing (55/35)

12 Back rack Lunges (42.5/30)

Strength:

Every 90 seconds for 7 Rounds

3 sets of:

1 Power Snatch

1 Hang Power Snatch

WOD: 15 Min. Time Cap.

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

Wall Ball (9/6)

Pull-up

CORE: 4 Rounds

Max rep sit-up in 30 seconds

15 seconds rest

30 seconds plank

15 seconds rest

Max rep v-up in 30 seconds

15 seconds rest

30 seconds plank

15 seconds rest

Strength:

EMOM 12 Min.

Odd: 4 Negative pull-up

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

WOD: EMOM 20 Min.

Min 1: Max rep ring dips

Min 2: Max rep sit-up

Min 3: Max m run

Min 4: rest!

Strength: EMOM 10 Min.

4 Front Squat (climbing)

WOD: For Time

10 Deadlift (70/50)

15 Push-up

20 Double Under

15 Deadlift (70/50)

20 Push-up

25 Double Under

20 Deadlift (70/50)

25 Push-up

30 Double Under

50 V-up

30 Double Under

25 Push-up

20 Deadlift (70/50)

25 Double Under

20 Push-up

15 Deadlift (70/50)

20 Double Under

15 Push-up

10 Deadlift (70/50)

WOD:

For time (15 min. time cap.)

100 Burpee pull-up

rest 5 minutes

For time (15 min time cap.)

100 Burpee box Jump (24/20)

Strength:

Every 90 seconds for 8 rounds

4 Clean&Jerk

WOD:For Time

Cash in:1000m row

then 8 Rounds of

7 Deadlift (50/35)

5 Hang Power Clean (50/35)

5 Push Press (50/35)

7 Back Squat (50/35)

Strength:

Find 3RM Deadlift in 12 minutes

WOD: AMRAP 15 Min.

12 Front Squat (42.5/30)

15 Kettlebell Swing (55/35)

6   Thruster (42.5/30)

15 Kettlebell Swing (55/35)

CORE: 8 Min. Time cap.

125 Partner sit-up with medicine ball

Conditioning: time cap. 15 min.

Team of 2:

Row 180 calories

(30 each)

in the remaining time single/double unders

(two athletes work at same time)

WOD: 4 Rounds for time

20 Wall Ball (9/6)

150m Run

10 Power Snatch (42.5/30)

20 Hand release push-up

Strength:

10-5-3-1-1-1-3-5-10 reps of Back Squat in 12 minutes

WOD: 

AMRAP 10 Min.

10 Hang Power Clean (50/35)

10 Box Jump (24/20)

rest 2 minutes

AMRAP 10 Min

10 Push Press (50/35)

10 Toes to Bar

Strength:

EMOM 10 Min.

4 Bench Press

WOD: AMRAP 15 Min.

15 Kettlebell Swing (55/35)

12 Wall Ball (9/6)

9   Overhead Squat (42.5/30)

Core: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

EMOM 12 Min.

Odd: 5-8 Strict pull-up/8-12 jumping Pull-up

Even: 5-8 Strict dips/8-12 jumping Dips

WOD: 4 Rounds for time

25 Air Squat

10 Handstand push-up

200m Run

Core: 5 Rounds

20 Sit-up

20 Kettlebell russian twist