Strength: EMOM 12 Min.

Odd: 3-8 strict pull-up / 6-12 jumping chest to bar pull-up

Even: 3-8 strict dips / 6-12 jumping dips

WOD: AMRAP 20 Min.

15 Push-up

100m Kettlebell Farmer's Carry (55/35)

30 seconds Wall sit

15 Toes to bar

60 seconds plank

Strength:

find 1RM  Bench Press in 15 minutes

WOD: 4 Rounds for time

10 Deadlift (100/60)

15 V-up

20 Wall Ball (9/6)

25 Box jump over (24/20)

Strength:

find 1RM Snatch in 15 minutes

WOD: For time

Cash in: 1000m row

then 3 rounds

15 Overhead Squat (50/30)

20 Dumbbell Snatch (45/35)

Cash out: 100 steps jumping lunge

Strength:

find 1RM Back Squat in 15 minutes

WOD: For time

75 Clean&Jerk (50/30)

*every 90 seconds 5 thrusters 

Strength:

find 1RM Strict Press in 15 minutes

WOD: AMRAP 20 Min.

15 chest to bar pull-up

15 burpee box jump (24/20)

15 hang power clean (50/30)

25 double under

Strength:

find 1RM Squat Clean in 15 minutes

WOD: For time

30 Power Snatch (35/25)

30 Front Squat (35/25)

30 Hand release push-up

20 Power Snatch (45/30)

20 Front Squat (45/30)

30 Hand release push-up

10 Power Snatch (55/35)

10 Front Squat (55/35)

30 Hand release push-up

Strength: EMOM 10 Min.

3 strict press (climbing)

WOD: For time

cash in: 30 burpee

then 4 rounds

15 Sumo Deadlift High Pull (42.5/30)

15 Hand release push-up

cash out: 30 burpee

Strength:

every 1.30 for 5 rounds 10-8-6-4-2 reps of Bench Press

WOD: For time

40-30-20-10 reps of 

Wall Ball (9/6)

400-300-200-100m run

40-30-20-10 reps of

Sit-up

Wod: 5 rounds for time

4 bar muscle up / 8 chest to bar pull-up / 8 pull-up

20 double under

15 toes to bar

20 double under

25 push-up

CORE: EMOM 9 Min.

Min 1: max. rep v-up

Min 2: 60 seconds plank hold

Min 3: rest!

Strength:

find 1RM Push Jerk in 15 minutes

WOD: For time

40-30-20-10 reps of

dumbbell snatch (45/35)

*15 box jumps after every round (24/20)

immediately into

10-20-30-40 reps of

one arm dumbbell push press (45/35)

*15 box jump overs after every round (24/20)

Strength: EMOM 10 min.

3 Overhead Squat (climbing)

WOD: Team of 2 complete AMRAP in 25 minutes

40 Deadlift (60/35)

400m Row

40 Hang Power Clean (60/35)

400m Row

40 Shoulder to overhead (60/35)

400m Row

Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of Hang Squat Snatch

WOD: AMRAP 16 Min.

16 Pull-up

16 Wall Ball (9/6)

8 x (1 Kettlebell sumo high pull + 1 Kettlebell Swing (55/35)

Strength:

every 1.15 for 10 rounds 7-5-3-2-1-1-2-3-5-7 reps of Back Squat

WOD: 16 min. time cap.

2-2,4-4,6-6... reps of

over the bar burpee

clean & jerk (60/35)

*100m run after every round

Strength: EMOM 10 Min.

3 Bench Press (climbing)

WOD: AMRAP 10 Min.

10 dips

10 toes to bar

CORE: EMOM 10 Min.

death by v-up

6-8-10-12-14-16-18-20-22-24 reps of v-up

Conditioning: for time

1000-750-500m Row

rest 1:1 between the rounds

WOD: For time

100 Burpee pull-up

*every two minutes 15 double unders

Strength:

every 1.30 for 9 rounds 4-4-3-3-2-2-1-1-1 sets of Bear Complex

WOD: 2 Rounds for time

30 Hang Power Snatch (40/25)

300m Run

30 Wall Ball (9/6)

30 Push-up

Strength:

find 3RM Front Squat in 15 minutes

WOD:For time

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

Hang Squat Clean (60/30)

Burpee box jump over (24/20)

Bar muscle up

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Power Snatch

WOD: EMOM 20 Min.

Min 1: max. cal. row

Min 2: max. rep kettlebell swing (55/35)

Min 3: max. rep push press (50/30)

Min 4: rest!

Strength:

up to heavy 5 reps Deadlift in 12 minutes

WOD: AMRAP 16 Min.

5 Handstand push-up

10 Overhead Squat (50/25)

30 Double Under

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of

hang power clean + shoulder to overhead

WOD: For time

21 Thruster (40/25)

16 Chest to bar pull-up

16 Dumbbell Snatch (45/35)

15 Thruster (50/30)

20 Chest to bar pull-up

20 Dumbbell Snatch (45/35)

9 Thruster (60/35)

24 Chest to bar pull-up

24 Dumbbell Snatch (45/35)

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of Bench press

WOD: AMRAP 16 Min.

15 Wall Ball (9/6)

10 Burpee box jump over (24/20)

200m Run

Strength: EMOM 12 Min.

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

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

WOD: For time

50-40-30-20-10 reps of

Air Squat

35-28-21-15-9 reps of

Push-up

*12 toes to bar after every round

WOD: Team of 2 complete AMRAP in 25 minutes

30 burpee

600m row

30 sit-up

80 double under

CORE: 3 Rounds

60 seconds plank

30 kettlebell russian twist

Strength:

up to heavy 5 reps Back Squat in 12 minutes

WOD: 4 Rounds for time

30 Dumbbell Snatch (45/35)

20 steps back rack Lunge (45/25)

200m Medicine Ball Carry (9/6)

Strength:

find 1RM Clean&Jerk in 15 minutes

WOD: For time

8-7-6-5-4-3-2-1 sets of

Bear Complex (50/30)

*15 Kettlebell Swing (55/35) after every round

Strength:

every 1.30 for 8 rounds 

2 sets of:

1 Snatch grip high pull

1 Hang Power Snatch

1 Power Snatch

WOD: For time

9-15-21-27 reps of

Thruster (40/25)

Box jump over (24/20)

WOD: 2 Rounds for time

60 Medicine Ball Clean (9/6)

60 Double Under

60 Hand release push-up

CORE: For time

15-12-9-6-3 reps of

V-up

20 seconds hollow hold after every round

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Front Squat

WOD: 5 Rounds for time

12 Toes to bar

12 Back rack lunge (42.5/30)

12 Dips

200m Run

20 Sit-up

Strength:

find 1RM Deadlift in 15 minutes

WOD: EMOM 16 min.

Min 1: max. rep power clean (35/25)

Min 2: max. rep push press (35/25)

Min 3: max. rep hang power snatch (35/25)

Min 4: rest

Strength:

every 1.30 for 7 rounds 7-6-5-4-3-2-1 reps of Bench Press

WOD: Team of 2 complete AMRAP in 20 minutes

500m Row

40 Kettlebell Swing (55/35)

30 Hand release push-up

20 Box Jump (24/20)

10 Overhead Squat (60/30)

Strength:

up to heavy 3 reps push jerk in 12 minutes

WOD : For time

4 Rounds of DT

25 Chest to bar pull-up

75 Double Under

3 Rounds of DT                         * 1 round of DT:  

20 Chest to bar pull-up              12 Deadlift (70/48)

60 Double Under                         9 Hang power Clean (70/48)

                                                     6 Push Jerk (70/48)

2 Rounds of DT

15 Chest to bar pull-up

45 Double Under

Strength:

every 1.15 for 9 rounds 7-5-4-4-3-3-2-2-2 reps of Back Squat

WOD: 16 Min. time cap.

2-2,4-4,6-6,8-8... reps of

Wall Ball (9/6)

Power Snatch (50/30)

*every minute starts with 3 burpees

WOD:

AMRAP 10 Min.

5 chin-up

10 sit-up

rest 2 minutes

AMRAP 10 Min.

5 dips

20 flutter kicks

rest 2 minutes 

AMRAP 10 Min.

12 jumping lunges

30 seconds plank

Strength:

up to heavy 3 reps Bench Press in 12 minutes

WOD: For time

21-15-9-15-21 reps of

Hang Power Clean (50/35)

Kettlebell Swing (55/35)

*200m run after every round

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of Power Snatch

WOD: For time

Cash in: 800m row

then 5 rounds

10 Deadlift (100/60)

20 Push-up

Cash out: 800m row

Strength: EMOM 12 Min.

odd: 3-8 strict pull-up/8-12 jumping pull-up

even: 3-8 strict dips / 8-12 jumping dips

WOD: AMRAP 20 Min.

25 Air Squat

20 Double Under

15 V-up

10 Burpee

Strength:

every 1.30 for 10 rounds 4-4-3-3-2-2-2-1-1-1 reps of Clean&Jerk

WOD: For time

40-30-20-10 reps of

Kettlebell sumo deadlift high pull (55/35)

10-20-30-40 reps of

Wall Ball (9/6)

Strength:

find 1RM Front Squat in 15 minutes

WOD: AMRAP 15 Min.

12 Dumbbell Snatch (45/35)

12 Pull-up

Strength: 

up to heavy 3 reps Hang Power Clean in 12 minutes

WOD: For time

15 Push Press (50/30)

250m run

10 Push Press (50/30)

200m run

5 Push Press (50/30)

150m run

50 box jump over (24/20)

150m run

5 Push Press (50/30)

200m run

10 Push Press (50/30)

250m run

15 Push Press (50/30)

Conditioning:

4x500m row

rest 1:1 between the rounds

WOD: 8 rounds for time

10 push-up

10 air squat

10 toes to bar

10 double under

WOD: AMRAP 18 Min.

5 Pull-up

5 target burpee

3 Chest to bar pull-up

5 target burpee

1 Bar muscle-up

5 target burpee

CORE: 3 Rounds

30 sit-up

40 kettlebell russian twist

50 flutter kick

Strength:

find your 1RM back squat in 15 minutes

WOD: For time

80 Wall Ball (9/6)

30 Clean&Jerk (60/35)

80 Kettlebell Swing (55/35)

30 Clean&Jerk (60/35)

Strength:

up to heavy 3 deadlift + 2 hang power clean + 3 front squat + 2 shoulder to overhead in 15 minutes

WOD: 15 min. time cap.

1-1,3-3,5-5... reps of

Power Snatch (50/30)

Box Jump (24/20)

*50m run after every round

WOD: team of 2 complete AMRAP in 24 minutes

20 Overhead Squat (42.5/25)

20 Sumo deadlift high pull (42.5/25)

20 Push press (42.5/25)

30 cal. row

CORE: AMRAP 6 min.

10 V-up

20 seconds hollow hold

Strength:

every 75 seconds for 9 rounds 5-5-5-3-3-3-1-1-1 reps of thrusters

WOD: EMOM 24 Min.

Min 1: max. rep power clean (60/35)

Min 2: max. rep push-up

Min 3: max. rep double under

Min 4: rest!

Strength:

up to heavy 1 power snatch + 1 hang power snatch + 1 squat snatch in 12 minutes

WOD: For time

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

over the bar burpees

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

deadlift (100/60)

Conditioning: EMOM 15 Min.

death by burpee box jump over (24/20)

WOD: For time

27-21-15-9 reps of

Push-up

Toes to bar

reverse Lunge

*60 seconds plank after every round

Strength:

every 1.15 for 8 rounds 

8-7-6-5-4-3-2-1 reps of Back Squat

WOD: 8 Rounds for time

10 Dumbbell Snatch (45/35)

12 Ball Slam (9/6)

150m Run

WOD:

12 min. time cap.

1-1,2-2,3-3... reps/laps of

Chest to bar pull-up

Kettlebell farmer's carry (55/35)

rest 2 minutes

AMRAP 12 min.

15 cal.row

15 burpee

CORE: EMOM 6 Min.

Odd: 20-30 seconds hollow hold

Even: 20-30 kettlebell russian twist

Strength:

every 1.15 for 8 rounds 2 sets of:

1 High hang power clean

1 Hang power clean

1 Power clean

WOD: For time

35 Wall Ball (9/6)

75 Double under

25 Wall Ball (9/6)

50 Double under

100 Sit-up

50 Double under

25 Wall Ball (9/6)

75 Double under

35 Wall Ball (9/6)

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: 18 min. time cap.

5 rounds

25 Kettlebell Swing (55/35)

12 Push Jerk (60/35)

max. rep thrusters in the remaining time

Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of full snatch

WOD: For time

8-12-16-20 reps of

pull-up

box jump (24/20)

hang power snatch (45/25)

Strength:

every 1.30 for 9 rounds

5-5-5-3-3-3-1-1-1 reps of Push Press

WOD: For time

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

Squat Clean (60/35)

150m run

10 hand release push-up

after every round

Strength: EMOM 10 Min.

3-8 strict pull-up/ 10-15 jumping chest to bar pull-up

WOD: Teams of 2 complete AMRAP in 20 minutes

400m Row

40 Burpee

300m Medicine Ball Carry (9/6)

30 Dips

WOD: 24 min. time cap.

2-2-2-2,4-4-4-4,6-6-6-6.... reps of

Push-up

Box jump over (24/20)

Air squat

Sit-up

CORE: EMOM 6 Min.

Odd: 30 kettlebell russian twist

Even: 45 seconds plank

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Bench Press

WOD: For time

6-5-4-3-2-1 sets of

Bear Complex (60/35)

10 Pull-up

150m Run after every round

Strength:

find 1RM Power Snatch in 15 minutes

WOD: For time

15-12-9-6-3 reps of

Power Clean

(40/50/60/70/80)

(25/30/35/40/45)

9-15-21-27-33 reps of

Wall Ball (9/6)

Strength:

every 1.30 for 10 rounds 8-8-6-6-4-4-4-2-2-2 reps of Back Squat

WOD: EMOM 20 Min.

Min 1: max. rep. kettlebell swing (55/35)

Min 2: max. cal. row

Min 3: max. rep. sumo deadlift high pull (42.5/30)

Min 4: max. rep. ball slam (9/6)

Min 5: rest!

Strength:

up to heavy 1 Hang Squat Clean + 1 Power Clean in 12 minutes

WOD: For time

Cash in: 75 Double unders

then 3 rounds

25 Thruster (42.5/30)

25 Burpee

Cash out: 75 Double unders

Strength:

up to heavy 3 reps deadlift in 12 minutes

WOD: AMRAP 15 Min.

12 Hang Power Snatch (40/25)

12 Toes to bar

12 Push Press (40/25)

12 V-up

Strength: EMOM 12 Min.

Odd: 3-8 chin-up/8-12 jumping chin-up

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

WOD: For time

50-40-30-20-10 reps of

jumping lunge

10-20-30-40-50 reps of

push-up

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-5-5-5 reps of Bench Press

(3 seconds pause at the chest)

WOD:

Cash in: 1000m Row

then 5 rounds

15 Kettlebell Swing (55/35)

15 Kettlebell Goblet Squat (55/35)

15 Kettlebell sumo high pull (55/35)

Conditioning:

every 1.30 for 8 rounds 150m run + 5 box jump (24/20)

(increase Box Jump reps by 1 each round)

WOD: AMRAP 20 Min.

10 Burpee

20 Sit-up

10 Dips

20 Double Under

WOD: 

Team of 2 complete AMRAP in 24 minutes

60 cal. row

50 hand release push-up

40 pull-up

30 back squat (70/40)

CORE: EMOM 6 Min.

Odd:20-30 seconds hollow hold

Even: 8-15 strict knees to chest

WOD: For time

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

(50/55/60/65/70)

(20/25/30/35/40)

*30 wall ball (9/6) after every round

CORE: AMRAP 7 Min.

10 V-up

20 Flutter kick

30 seconds plank

Strength:

up to heavy 3 reps Overhead Squat in 12 minutes

WOD: Time cap. 18 min.

2-2,4-4,6-6... reps of

Push Jerk (60/35)

Chest to bar pull-up

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of Thrusters

WOD: AMRAP 15 Min.

10 Hang Power Clean (50/30)

150m Run

10 Hang Power Clean (50/30)

15 Box Jump Over (24/20)

Conditioning:

every 1.30 for 8 rounds 150m run + 3 Burpee

(increase Burpee reps by 1 each round)

WOD: EMOM 20 Min.

Min 1: max. rep double under

Min 2: max. rep air squat

Min 3: max. rep wall climb

Min 4: rest!

Strength: EMOM 12 Min.

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

Even: 3-8 strict pull-up/ 3-5 negative pull-up

WOD: 4 Rounds for time

50 steps Lunge

40 sit-up

30 push-up

Strength: 

up to heavy 3 reps Back Squat in 12 minutes

WOD: For time

Cash in: 50 cal. row

then 5 rounds

10 Push Press (60/35)

10 Burpee Box Jump (24/20)

Cash out: 50 cal. row

Strength:

every 1.30 for 10 rounds

4-4-3-3-2-2-2-1-1-1 reps of Power Clean

WOD: For time

27-21-15-9 reps of

Med. Ball Clean (9/6)

Kettlebell Swing (55/35)

*100m run after every round

immediately into

27-21-15-9 reps of

Wall Ball (9/6)

Kettlebell sumo high pull (55/35)

*100m run after every round

Strength:

find 5RM Deadlift in 15 minutes

WOD: AMRAP 12 Min.

8 Dumbbell Snatch (45/35)

10 Hand release push-up

12 Double Under

WOD: For time

60 Clean&Jerk (60/35)

*every minute starts with 4 Front Squat

immediately into

60 Front Squat (60/35)

*every minute starts with 2 Clean&Jerk

CORE: EMOM 6 Min.

Odd: 20-30 seconds hollow hold

Even: 30 kettlebell russian twist

Strength:

up to heavy 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat in 12 minutes

WOD: For Time

30-20-10  reps of

Overhead Squat (35/42.5/50)

                           (15/20/25)

20-30-40 reps of

Pull-up

Challenge: EMOM 10 Min.

Death by hand release push-up

(3-6-9-12-15-18-21-24-27-30)

WOD: For time

50 V-up

50 Air Squat

50 Toes to Bar

60 Box jump over (24/20)

50 Toes to bar

50 Air Squat

50 V-up

Strength: EMOM 10 Min.

4-4-3-3-2-2-2-1-1-1 reps of Bench Press

WOD: 7 Rounds for time

10 Kettlebell Swing (55/35)

10 Double Under

10 Wall Ball (9/6)

10 Target Burpee

WOD: AMRAP 20 Min.

100m Run

3 strict pull-up/6 jumping pull-up/6 ring row

100m run

3 strict dips/6 jumping dips

100m run

5 box jump (24/20)

CORE:4 Rounds

30 seconds side plank-30 plank-30 seconds side plank-30 seconds rest

Strength:

every 1.15 for 8 rounds

3 strict press (climbing)

WOD: For time

25-20-15-10-5 reps of

Back Squat (70/35)

50-40-30-20-10 reps of

Double Under

*every minute starts with 5 push-ups

WOD: Team of 2 complete AMRAP in 24 minutes

20 Thruster (40/25)

500m Row

20 Hang Power Snatch (40/25)

300m Medicine Ball Carry (9/6)

CORE: EMOM 6 Min.

Odd: 8-12 strict knees to chest

Even: 15-20 medicine ball sit-up

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: For time

27-21-15-9 reps of 

Chest to bar pull-up

Deadlift (70/85/100/115)

              (40/50/60/70)

*15 burpee at the beginning of the each round

Strength: 

every 1.30 for 9 rounds 5-5-3-3-2-2-1-1-1 reps of Clean&Jerk

WOD: Time cap. 15 min.

4 rounds

20 wall ball (9/6)

20 dumbbell snatch (45/35)

remaining time: max. rep Clean&Jerk with your last successful lift from strength part

Strength:

find 3RM Bench Press in 12 minutes

WOD: AMRAP 18 Min.

5 Push Press (60/30)

100m Run

15 Knees to chest

20 Double Under

Strength: EMOM 8 Min.

3-6 strict chin-up/6-12 jumping chin-up

WOD: For time

cash in: 800m row

then 3 rounds

50 Push-up

50 Air squat

50 Sit-up

cash out: 800m row

WOD: EMOM 25 Min.

Min 1: max. rep pull-up

Min 2: max. rep v-up

Min 3: max. rep dips

Min 4: max. rep box jump over (24/20)

CORE: EMOM 8 Min.

Odd: 30 seconds flutter kick

Even: 20 seconds hollow hold

Strength:

up to heavy touch and go 3 reps Power Clean in 12 minutes

WOD: 4 Rounds for time

25 Wall Ball (9/6)

12 Sumo Deadlift High Pull (40/25)

150m Run 

Strength:

every 1.30 for 7 rounds 10-7-5-5-5-7-10 reps of Back Squat

WOD: 20 min. time cap.

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

Power Snatch (50/25)

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

Over the bar Burpee

5-10-15-20... reps of

Double Under

WOD: '' Double DT''

10 rounds for time

12 Deadlift (70/45)

9  Hang power clean (70/45)

6  Push Jerk (70/45)

CORE: EMOM 6 Min.

odd: 15-20 sit-up

even: 45 seconds plank

Strength:

every 75 seconds for 9 rounds

4-4-4-3-3-3-2-2-2 reps of strict press

WOD: AMRAP 16 Min.

15 goblet squat (55/35)

15 hand release push-up

15 toes to bar

Strength: EMOM 12 Min.

odd: 3-8 strict chin-up/ 10-15 ring row/jumping chin-up

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

WOD: AMRAP 16 Min.

3 wall climb

6 box jump over (24/20)

9 sit-up

12 air squat

WOD: 

team of 2 complete AMRAP in 24 minutes

30 Dumbbell Deadlift (45/35)

30 Dumbbell Hang Power Clean (45/35)

30 Wall Ball (9/6)

30 cal. row

CORE: EMOM 6 Min.

Odd: max. rep v-up in 45 seconds

Even: 20-30 seconds hollow hold

Strength:

every 1.15 for 9 rounds

7-5-3-1-1-1-3-5-7 reps of push press

WOD: 3 Rounds for time

40 hand release push-up

50 double under

50 kettlebell swing (55/35)

400m run

Strength: 

find 1RM Back Squat in 15 minutes

WOD: For time

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

Hang clean thrusters (50/25)

*16 dumbbell snatch after every round (45/35)

WOD:

AMRAP 10 Min.

6 Pull-up

100m Kettlebell Farmer's Carry (55/35)

rest 2 minutes 

AMRAP 10 Min.

5 Chest to bar pull-up

100m Medicine Ball Carry (9/6)

rest 2 minutes

AMRAP 10 Min.

4 Bar muscle-up

100m Run

Strength:

every 1.15 for 7 rounds

3 sets of: 1 hang power snatch + 1 power snatch

WOD: AMRAP 20 Min.

10 Deadlift (100/50)

15 Push-up

15 Double Under

10 Pull-up

Strength:

every 1.15 for 8 rounds 10-7-5-3-2-2-1-1 reps of front squat

WOD: 16 min. time cap.

2-2,4-4,6-6... reps of

Clean&Jerk (60/25)

Burpee box jump (24/20)

Strength:

every 1.30 for 8 rounds 4 reps bench press

WOD:

every 2 minutes for 8 rounds

12 Deadlift (42.5/25)

7   Thruster (42.5/35)

100m Run

Strength: EMOM 10 Min.

3-8 strict pull-up / 10-15 jumping pull-up

WOD: 20 Min. time cap.

2-2-2-2,4-4-4-4,6-6-6-6 ... reps of

hand release push-up

box jump over (24/20)

toes to bar

jumping lunge

WOD: for time

Cash in: 1000m row

then 4 rounds 

15 dips

20 v-up

40 air squat

CORE: EMOM 9 Min.

min 1: 45 seconds plank

min 2: 20-30 kettlebell russian twist

min 3: 20-30 seconds flutter kick

Strength:

every 2 minutes for 5 rounds 12-9-6-3-1 reps of power snatch

WOD: AMRAP 15 Min.

15 chest to bar pull-up

30 double under

15 wall ball (9/6)

Strength:

up to heavy 2 reps Back Squat in 12 minutes

WOD: For time

Cash in: 60 kettlebell swing (55/35)

then 3 rounds

25 hang power clean (40/25)

20 steps back rack lunge (40/25)

Cash out: 60 kettlebell swing (55/35)

Strength: EMOM 12 Min.

4-4-4-3-3-3-2-2-2-1-1-1 reps of Strict Press

WOD: For Time

21-18-15-12-9-6-3 reps of 

Overhead Squat (42.5/20)

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

over the bar burpee

Strength:

every 1.15 for 10 rounds 5-5-4-4-3-3-2-2-1-1 reps of Squat Clean

WOD: AMRAP 15 Min.

7 Power Snatch (50/25)

15 Push-up

100m Run

WOD: For time

18-15-12-9 reps of 

dips

box jump (24/20)

immediately into

24-21-18-15 reps of

v-up

jumping lunge

CORE: EMOM 10 Min.

Odd: 30-45 seconds plank

Even: 20-30 seconds flutter kick

Strength: EMOM 9 Min.

5-5-5-3-3-3-5-5-5 reps of bench press

WOD: 5 Rounds for time

10 burpee pull-up

20 wall ball (9/6)

30 double under

Strength:

find your 5RM Deadlift in 15 minutes

WOD: EMOM 18 Min.

Min 1: 10 Front Squat (60/30)

Min 2: 6 Clean&Jerk (60/30)

Min 3: rest!

Strength: EMOM 12 Min.

odd: 4-8 strict pull-up / 7-14 jumping pull-up

even: 4-8 strict dips / 7-14 jumping dips

WOD: AMRAP 20 Min.

15 hand release push-up

200m run

10 burpee

150m medicine ball carry (9/6)

15 sit-up

Strength:

up to heavy 2 rep hang power snatch in 12 minutes

WOD: 

Team of 2 complete AMRAP in 20 minutes

50 cal. row

50 wall ball (9/6)

50 sumo deadlift high pull (35/25)

50 dumbbell push press (45/35)

Strength:

every 1.15 for 9 rounds 10-7-5-3-3-2-2-1-1 reps of Back Squat

WOD: Every 2.00 min for 8 rounds

6 Power Clean (60/35)

10 Box jump over (24/20)

15 Double under

Strength:

up to heavy  1 Push Press + 2 Push Jerk in 12 minutes

WOD: For time

30-20-10-20-30 reps of

Dumbbell Snatch (45/35)

Air Squat

*12 pull-up after every round

Strength: EMOM 10 Min.

3 bench press

WOD: '' Nancy''

5 rounds for time

400m run

15 overhead squat (42.5/30)

Conditioning: EMOM 15 Min.

death by burpee

WOD: AMRAP 15 Min.

5 strict chin-up/10 jumping chin-up

12 push-up

10 toes to bar

12 steps lunge

WOD: 

AMRAP 10 Min.

200m Row

10 Dips  

rest 2 minutes

AMRAP 10 Min.

100m Kettlebell Farmer's Carry (55/35)

20 V-up

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: 20-30 kettlebell russian twist

Strength:

up to heavy 3 rep Strict Press in 12 minutes

WOD: AMRAP 20 Min.

6   Hang squat clean (60/35)

12 Pull-up

18 Double under

Strength:

every 1.15 for 10 rounds

7-7-5-5-3-3-5-5-7-7 reps of Deadlift

WOD: 

every 120 seconds for 10 rounds

7 Power Snatch (50/25)

15 Kettlebell Swing (55/35)

Strength: EMOM 12 Min.

1 high hang power clean

1 hang power clean

1 power clean

WOD: For time

cash in: 40 target burpee

then 4 rounds for time

25 Wall Ball (9/6)

25 Hand release push-up

cash out: 40 target burpee

Strength:

Every 1.15 for 10 rounds:

7-7-5-5-3-3-2-2-1-1 reps of Front Squat

WOD: for time

25-20-15-10-5 reps of

Box jump (24/20)

5-10-15-20-25 reps of

Push press (50/25)

*run 200m after every round

Strength:

every 1.15 for 10 rounds

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

WOD: AMRAP 16 Min.

8 Power Snatch (50/35)

8 Over the bar Burpee

8 Pull-up

8 Push-up

WOD:

team of 2 complete AMRAP in 24 minutes

40 Deadlift (60/35)

400m Row

40 Hang Power Clean (60/35)

400m Row

40 Push Press (60/35)

400m Row

CORE: For time

120 partner sit-up with medicine ball

WOD:AMRAP 20 Min.

20 steps Lunge with dumbbells (45/35)

20 V-up

20 Air Squat

20 Knees to elbow

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: 20-30 seconds hollow hold

Strength: EMOM 12 Min.

Odd: 5-9 strict pull-up / 10-15 jumping pull-up

Even: 5-9 strict dips / 10-15 jumping dips

WOD: 5 Rounds for time

15 Burpee box jump over (24/20)

100m Kettlebell farmer's carry (55/35)

15 Hand release push-up

100m Kettlebell farmer's carry (55/35)

Strength:

every 1.30 for 7 rounds

10-7-5-5-5-7-10 reps of Back Squat

WOD: For time

75 Power Snatch (35/25)

* every minute starts with 8 Wall Ball (9/6)

WOD: EMOM 28 Min.

Min 1: max. rep push-up

Min 2: max. rep Clean and Jerk (60/30)

Min 3: max. cal row

Min 4: rest!

CORE: 2 Rounds for time

50 sit-up

75 seconds plank

Strength: EMOM 12 Min.

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

WOD: For time

18-15-12-9 reps of

Push Press (42.5/30)

Overhead Squat (42.5/30)

* run 200m after every round

Strength:

find 1RM Deadlift in 15 minutes

WOD: AMRAP 15 Min.

10 Thruster (42.5/30)

10 Pull-up

15 Double Under

Strength:

up to heavy:

1 Power Clean

2 Front Squat

1 Shoulder to overhead

in 12 minutes

WOD: For Time

40-30-20-10 reps of

Box Jump (24/20)

10-20-30-40 reps of 

Dumbbell snatch (45/35)

Strength:

every 1.15 for 9 rounds

10-5-3-1-1-1-3-5-10 reps of Bench Press

WOD: For time

cash in: 75 double under

then 4 rounds

15 Overhead squat (42.5/25)

15 Kettlebell swing (55/35)

cash out: 75 double under

Conditioning: EMOM 10 Min.

death by box jump over (24/20)

(2-4-6-8-10-12-14-16-18-20)

WOD: 3 Rounds for time

30 target burpee

30 toes to bar

30 steps reverse lunge

30 v-up

Conditioning:

4x400m row

rest 1:1 between the rounds

WOD: time cap 20 min.

2-2-2,4-4-4,6-6-6... reps of

Pull-up

Sit-up

Air Squat

*100m run after every round

Strength:

every 1.30 for 10 rounds 

6-6-4-4-2-2-4-4-6-6 reps of Squat Clean

WOD: AMRAP 16 Min.

7   Deadlift (100/60)

14 Hand release push-up

21 Double under

Strength:

find your 3RM Back Squat in 15 minutes

WOD: AMRAP 15 Min.

12 Dumbbell Snatch (45/35)

12 Wall Ball (9/6)

Strength:

every 1.30 for 9 rounds 

7-7-5-5-3-3-1-1-1 reps of Push Press

WOD: For time

42-28-14 reps of

Power Clean (50/25)

Over the bar burpee

Strength:

up to heavy 3 rep touch and go Power Snatch in 12 minutes

WOD: For time

20 Front Squat (60/35)

20 Chest to bar pull-up

25 Front Squat (60/35)

25 Chest to bar pull-up

300m Kettlebell Farmer's Carry (55/35)

25 Chest to bar pull-up

25 Front Squat (60/35)

20 Chest to bar pull-up

20 Front Squat (60/35)

WOD: For time

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

Burpee pull-up

Hand release push-up

CORE: 4 Rounds for time

25 V-up

45 seconds plank

Strength: EMOM 12 Min.

Odd: 3-6 strict pull-up / 6-12 jumping pull-up

Even: 3-6 strict dips / 6-12 jumping dips

WOD: 5 Rounds for time

15 knees to elbow

200m run

15 box jump (24/20)

20 double under

WOD: 

team of 2 complete AMRAP in 24 minutes

40 push-up

600m row

30 thruster (42.5/30)

40 burpee

CORE:EMOM 8 Min.

Odd: max. rep sit-up in 50 seconds

Even: max. rep kettlebell russian twist in 50 seconds

Strength:

emom 5 min:

5 bench press

rest 2 minutes

emom 5 min:

3 bench press

WOD: 18 min. time cap.

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

Clean&Jerk (60/35)

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

Kettlebell Swing (55/35)

Strength:

every 1.30 for 9 rounds 7-7-5-5-3-3-1-1-1 reps of power snatch

WOD: For time

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

Back Squat (80/45)

*250m run after every round

Strength:

up to heavy 5 reps deadlift in 12 minutes

WOD: For Time

25-20-15-10-5 reps of

Wall Ball (9/6)

Pull-up

Double Under

Strength:

every 1.15 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of Front Squat

WOD: AMRAP 16 Min.

10 Hang Power Clean (60/35)

20 Box jump over (24/20)

10 Push Press (60/35)

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of Bench Press

WOD: AMRAP 16 Min.

16 Dumbbell Snatch (45/35)

12 Dips

16 steps Lunge with dumbbells (45/35)

WOD: 5 Rounds for time

20 Pull-up

20 Burpee

20 V-up

20 Hand release push-up

CORE: EMOM 10 Min.

odd: 45 seconds plank

even: 6-12 toes to bar

Strength:

find your 3RM Power Clean in 15 minutes

WOD: AMRAP 16 Min.

5 Deadlift (100/60)

10 Dumbbell Push Press (45/35)

15 Double Under

Strength:

up to heavy 1 Power Snatch + 1 Hang Power Snatch in 12 minutes

WOD: 20 Minutes time cap.

Cash in: 1000m Row

then AMRAP

10 Overhead Squat (42.5/25)

10 Chest to bar pull-up 

in the remaining time

Strength: 

Every 1.30 for 7 rounds

7-6-5-4-3-2-1 reps of Strict Press

WOD: For Time

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

Thruster (42.5/25)

Sumo Deadlift High Pull (42.5/25)

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Back Squat

WOD: 15 Minutes time cap.

2-2,4-4,6-6... reps of

Power Snatch (50/25)

Box Jump over (24/20)

Strength:

up to heavy 5 Deadlift

                    3 Hang power clean  in 12 minutes

                    3 Push Jerk

WOD: 3 Rounds for time

40 Wall Ball (9/6)

40 Burpee

400m Run

Strength: EMOM 12 Min.

Odd: 5 bench press

Even: 6 barbell row

WOD: 5 Rounds for time

20 Air Squat

100m Kettlebell Farmer's Carry (55/35)

15 Dumbbell Push Press (45/35)

WOD: AMRAP 20 Min.

30 sit-up

20 steps jumping lunge

20 toes to bar

30 seconds wall sit

CORE: EMOM 6 Min.

Odd: 30 seconds hollow hold

Even: 30 kettlebell russian twist

Strength: EMOM 12 Min.

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

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

WOD:

AMRAP 10 Min.

10 cal. Row

10 over the row burpee

rest 2 minutes

AMRAP 10 Min.

15 Push-up

15 Double Under