Strength:

Every 90 seconds for 9 rounds

6-6-6-4-4-4-2-2-2 reps of 

Clean&Jerk

WOD: 4 Rounds for time

30 steps Dumbbell Lunge (45/35)

20 Dumbbell Snatch

40 Double Under

WOD:

AMRAP 20 Min.

10 Pull-up

15 Box Jump (24/20)

30 Sit-up

10 Burpee

CORE:

EMOM 12 Min.

Min 1: Max. rep Toes to Bar

Min 2: Max. rep Kettlebell russian twist

Min 3: Max. seconds weigthed plank

Min 4: REST

Strength:

Every 90 seconds for 8 Rounds

3 Push Press + 7 Back Squat

WOD: For time

25-20-15-10-5 reps of

Sumo Deadlift High Pull (42.5/30)

10-20-30-40-50 reps of

Hand release push-up

EMOM 12 Min.

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

Wall Climb

WOD: EMOM 25 Min.

Min 1: Max. rep pull-up

Min 2: Max. meter run

Min 3: Max. sit-up

Min 4: Max rep single/double under

Min 5: Rest

Conditioning:

3x500m Row

Rest 1:1 between the rounds

WOD: Time cap. 15 Min.

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

Power Clean (50/35)

Targer Burpee

CORE: 3 Rounds

90 seconds plank

30 seconds rest

Strength: EMOM 10 Min.

6 steps back rack Lunge

WOD: 4 Rounds for Time

30 Kettlebell Swing (55/35)

15 Push Jerk (50/35)

300m Run

Strength: EMOM 12 Min.

ODD: 4-8 strict pull-up / 10-15 jumping pull-up

EVEN: 30-40 seconds dip lockout hold

WOD: For Time

50-40-30-20-10 reps of

Air Squat

10-20-30-40-50 reps of

Box Jump (24/20)

*20 V-up after every round

WOD:

Team of 2 complete AMRAP in 25 minutes

20 Thruster (42.5/30)

20 Burpees over the bar
20 Back Squat (42.5/30)

100 Sit-up

CORE: EMOM 10 Min.

5 Strict toes to bar

Strength: EMOM 12 Min.

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

Deadlift

WOD: AMRAP 15 Min.

6 Power Snatch (50/35)

12 Hand release push-up

18 Double Under

CORE:2 Rounds

30 seconds hollow hold

50 Kettlebell russian twist

Strength:

up to a heavy complex in 12 minutes

1 Squat Clean + 1 Hang Squat Clean

WOD: ''Alper Kocaman''

For time

300 Wall Balls (9/6)

Strength:

EMOM 8 Min.

5 Bench Press

rest 2 minutes

EMOM 8 Min.

5 Barbell row

WOD: AMRAP 16 Min.

25 Wall Ball (9/6)

150m Kettlebell Farmers carry (55/35)

EMOM 10 Min.

Death by box jumps

2-4-6-8-10-12-14-16-18-20 reps of

Box Jump

WOD: 4 Rounds for time

50 Air Squat

30 V-up

25 Push-up

Strength: 

EMOM 12 Min.

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

Push Press

WOD: For Time

Cash in: 750m Row

then 6 Rounds for time

12 Power Clean (50/35)

12 Burpee pull-up

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

EMOM 12 Min.

Odd: 20-30 seconds dead hang hold

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

WOD: 

20 min. time cap.

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

Hand release push-up

Toes to Bar

*100m run after every round

Strength:

Find 1RM Back Squat in 15 minutes

WOD: AMRAP 15 Min.

12 Push Press (50/35)

12 Kettlebell Swing (55/35)

Strength:

EMOM 12 Min.

3 Squat Clean

(climbing)

WOD: 5 Rounds for Time

10 Deadlift (85/50)

15 Pull-up

20 Box Jump (24/20)

25 Sit-up

CORE: 3 Rounds

30 seconds side plank (right)

30 seconds plank

30 seconds side plank (left)

30 seconds rest

Strength:

Every 90 seconds for 8 Rounds

3 sets of:

1 Power Snatch + 1 Hang Power Snatch

WOD: AMRAP 16 Min.

8   Thruster (42.5/30)

12 Burpee over the bar

25 Double Under

Conditioning:

8x200m Row

rest 1:1

WOD: For Time

21-15-9-15-21 

Hand release push-up

Wall Ball (9/6)

steps Lunge

CORE: 3 Rounds

50 Kettlebell russian twist

50 mountain climbers

Strength:

Every 90 seconds for 10 rounds

4 Clean&Jerk

WOD:

AMRAP 10 Min.

25 Kettlebell Swing (55/35)

150m Run

rest 2 minutes

AMRAP 10 Min.

10 Sumo Deadlift High Pull (42.5/30)

150m Run

Strength:

Every 90 seconds for 8 Rounds

3 Power Snatch + 3 Overhead Squat

WOD: 5 Rounds for time

30 Pull-up

30 Wall Ball (9/6)

30 Double Under

WOD: 

Team of 2 complete AMRAP in 30 minutes

500m Row

20 Burpee over Rower

300m Medicine Ball Carry (9/6)

40 Push-up

30 Box Jump Over (24/20)

CORE: 3 Rounds

90 seconds plank

30 seconds rest

Strength: EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of Front Squat

WOD: For Time

25-20-15-10-5 reps of

Power Snatch (42.5/30)

5-10-15-20-25 reps of

Back Squat (42.5/30)

Strength:

in 12 minutes up to heavy 3 rep Push Press

WOD: 

15 Min. time cap.

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

Hang Power Clean (50/35)

Box Jump (24/20)

CORE: 

7 Min. time cap.

75 sit-up with medicine ball

Strength: 

EMOM 12 Min.

Odd: 3-8 strict pull-up /10-15 Ring Row

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

WOD: EMOM 20 Min.

Min 1: Max rep. push-up

Min 2: Max rep. Box Jump over (24/20)

Min 3: Max rep. Toes to Bar

Min 4: rest!

Strength:

10-5-3-1-1-1-3-5-10 reps of Bench Press in 12 minutes

WOD: AMRAP 15 Min.

5 Power Clean (50/35)

10 Wall Ball (9/6)

15 Double Under

CORE: 4 Rounds

30 seconds hollow hold

30 seconds rest

Strength:

Every 90 seconds for 8 Rounds

3 sets of:

1 Hang Power Snatch

1 High Hang Power Snatch

WOD: 20 Min. Time Cap.

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

Medicine Ball Clean (9/6)

Wall Ball (9/6)

Ball Slam (9/6)

*150m Medicine Ball Carry after every round

Conditioning:

Row 4x400m

rest 90 seconds between the rounds

WOD: 5 Rounds for Time

15 Target Burpee

15 Toes to Bar

30 steps Lunge

15 V-up

CORE: For Time

100 Kettlebell russian twist 

Strength:

Every 90 seconds for 8 rounds

1 Power Clean

3 Front Squat

3 Thruster

(climbing)

WOD: AMRAP 16 Min.

12 Pull-up

100m Run

6 Power Snatch (50/35)

15 Kettlebell Swigng (55/35)

Strength: EMOM 10 Min.

3 Push Jerk from the rack

(climbing)

WOD: For Time

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

Wall Ball (9/6)

Box Jump (24/20)

Hand release push-up

*15 sit-up after every round

CORE: 3 Rounds

1 minute weighted Plank

30 seconds rest