Strength:

in 12 minutes up to heavy 5 reps Back Squat

WOD:

AMRAP 10 Min.

10 Deadlift (60/35)

10 Push-up

rest 2 minutes

AMRAP 10 Min.

10 Push Press (40/25)

15 Double Under

Strength:

Every 90 seconds for 8 rounds

2 sets of:

1 Hang Power Snatch

1 Power Snatch

1 Overhead Squat

WOD: 10 Rounds for time

10 Burpee

10 Wall Ball (9/6)

10 V-up

WOD: EMOM 25 Min.

Min 1: Max. rep push-up

Min 2: Max. rep Double/single Under

Min 3: Max. rep toes to bar

Min 4: MAx. meter Run

Min 5: Rest

CORE:4 Rounds

20 seconds L-hang hold

40 seconds rest

Strength:

EMOM 12 Min.

Odd: 4-8 chin-up /10-12 jumping chin-up

Even: 4-8 handstand push-up / 8-12  handstand push-up on box

WOD: 5 Rounds for time

12 Dips

12 Burpee

25 Sit-up

Strength:

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

Conditioning:

EMOM 12 Min.

Odd: Max. calorie row

Even: rest

WOD: AMRAP 12 Min.

30 Air Squat

12 Pull-up

6   Stric Press (42.5/30)

Strength:

EMOM 12 Min.

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

Back Squat

WOD: AMRAP 18 Min.

10 Thruster (42.5/30)

200m Run

20 Kettlebell Swing (55/35)

200m Run

Strength:

EMOM 12 Min.

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

Jerk 

WOD: For time

27-21-15-9-6-3 reps of

Sumo Deadlift High Pull (42.5/30)

3-6-9-15-21-27 reps of

Wall Ball (9/6)

CORE: 3 Rounds

90 seconds plank

45 seconds max rep kettlebell russian twist

Strength: 

Every 90 seconds for 8 rounds

2 sets of:

1 Snatch grip high pull

1 Hang Snatch

1 Snatch

(climbing)

WOD: 4 Rounds for time

30 Power Clean (42.5/30)

20 Back Rack Lunge (42.5/30)

30 Hand release push-up

Strength:

in 12 minutes find your 3RM Front Squat

WOD: AMRAP 15 Min.

10 Push Press (50/35)

15 Box Jump (24/20)

20 Double Under

CORE: 6 Min. EMOM

Odd: 20 seconds hollow hold

Even: 15-20 V-up

Strength:

EMOM 12 Min.

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

Power Clean

WOD: 5 Rounds for Time

15 Hand release push-up

15 Medicine Ball Clean (9/6)

15 Hand release push-up

15 Sumo Deadlift High Pull (42.5/30)

WOD: For Time

40-30-20-10 reps of

Pull-up

Box Jump (24/20)

V-up

*15 Burpee after every round

CORE: 4 Rounds

20 Kettlebell russian twist

40 Grasshoppers

Strength:

EMOM 10 Min.

1 Strict Press

2 Push Press

WOD: AMRAP 16 Min.

15 Kettlebell Swing (55/35)

15 Push-up

15 Double Under

CORE: 4 Rounds

15 seconds L-hang hold

30 seconds rest

Strength:

EMOM 12 Min.

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

Front Squat

WOD: EMOM 20 Min.

Min 1: Max. calorie row

Min 2: Max. rep Clean&Jerk (42.5/30)

Min 3: Max. rep Thruster (42.5/30)

Min 4: Rest!

Strength:

in 12 minutes up to heavy 5 reps Deadlift

WOD: AMRAP 15 Min.

15 Pull-up

15 Dumbbell Push Press (45/35)

250m Run

CORE: AMRAP 6 Min.

15 Sit-up

10 Toes to Bar

Strength:

Every 90 seconds for 8 rounds

1 Clean

2 Shoulder to Overhead

5 Back Squat

(climbing)

WOD: 4 Rounds for time

30 Wall Ball (9/6)

15 Hang Power Snatch (40/25)

Strength:

EMOM 10 Min.

3 Bench Press

(climbing)

Conditioning:

Row 1K

3 minutes rest

Row 1K

WOD: AMRAP 12 Min.

5 Overhead Squat (42.5/30)

10 Hand release push-up

15 Kettlebell Swing (55/35)

Strength:

EMOM 10 Min.

Odd: 4-8 chin-up

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

WOD: 15 Min. Time Cap.

3,6,9... reps of

Burpee Box Jump (24/20)

5,10,15... reps of

Double Under

CORE: 3 Rounds

30 seconds max. hollow rocks

30 seconds max. kettlebell russian twists

Strength:

Every 90 seconds for 8 Rounds

2 sets of:

1 Hang Power Clean

1 Power Clean

(climbing)

(drop the bar after each set)

WOD: For Time

27 Deadlift (70/35)

30 Plate ground to overhead

21 Deadlift (80/40)

30 Plate ground to overhead

15 Deadlift (90/45)

30 Plate ground to overhead

9   Deadlift (100/50)

30 Plate ground to overhead

Strength:

up to heavy 10 reps Back Squat in 12 minutes

WOD: AMRAP 15 Min.

10 Push Press (42.5/30)

15 Double Under

10 Sumo Deadlift High Pull (42.5/30)

15 Double Under

CORE: EMOM 6 Min.

Odd: 15-20 V-up

Even: 45 seconds weighted Plank

Strength:

EMOM 12 Min.

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

Strict Press

WOD: 

Team of 2 complete AMRAP in 24 min.

40 Pull-up

40 Wall Ball (9/6)

40 cal. Row

40 Dumbbell Snatch (45/35)

Strength:

EMOM 12 Min.

10-10-10-8-8-8-6-6-6-4-4-4 reps of

Back rack Lunge

WOD: For Time

5 Power Clean (50/35)

10 Push-up

15 Toes to Bar

10 Power Clean (50/35)

15 Push-up

20 Toes to Bar

15 Power Clean (50/35)

20 Push-up

25 Toes to Bar

75 Kettlebell Swing (55/35)

25 Toes to Bar

20 Push-up

15 Power Clean (50/35)

20 Toes to Bar

15 Push-up

10 Power Clean (50/35)

15 Toes to Bar

10 Push-up

5   Power Clean (50/35)

Strength:

Every 90 seconds for 8 Rounds

2 sets of:

1 Hang Power Snatch

1 Power Snatch

1 Overhead Squat

(climbing)

(drop the bar after each set)

WOD: AMRAP 12 Min.

6 Thruster (42.5/30)

8 Over the bar burpee

100m Sprint

CORE:3 Rounds

30 Sit-up

30 seconds hollow hold

WOD:

EMOM 25 Min.

Min 1: Max. rep Dips

Min 2: Max. rep Ring Row

Min 3: Max. rep Toes to Bar

Min 4: Max. rep Burpee

Min 5: REST!

CORE: 3 Rounds

60 seconds weighted Plank

30 seconds rest

Strength: EMOM 12 Min.

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

Bench Press

WOD: 4 Rounds for Time

300m Run

25 Sit-up

20 Kettlebell Swing (55/35)

15 Overhead Squat (42.5/30)

Strength:

EMOM 12 Min.

Odd: 4-8 strict pull-up / 10-12 jumping pull-up

Even: Max. rep deficit push-up

WOD: For Time

Cash in: 500m Row

then 4 Rounds

15 Push Jerk (50/35)

30 Box Jump (24/20)

Cash out: 500m Row

Strength: EMOM 12 Min.

8-8-8-6-6-6-4-4-4-2-2-2 reps of 

Deadlift

WOD: 15 Min. Time cap.

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

Medicine Ball Clean (9/6)

Plate ground to Overhead (20/15)

CORE: 3 Rounds

30 seconds hollow hold

15 seconds rest

30 seconds arch hold

15 seconds rest

Strength:

Every 90 seconds for 9 rounds

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

Hang Power Snatch

WOD: For Time

20-15-10-15-20 reps of

Hang Power Clean (42.5/30)

Double Under

Thruster (42.5/30)

Strength:

in 12 minutes up to heavy 5 reps Front Squat

WOD: 

5 Minutes time cap.

40 Pull-up

in the remaining time max. rep Push Press (42.5/30)

rest 2 minutes

5 Minutes time cap.

40 Burpee

in the remaining time max. rep sit-up

rest 2 minutes

5 Minutes time cap.

40 Sumo Deadlift High Pull (42.5/30)

in the remaining time max. meter run

rest 2 minutes

5 Minutes time cap.

50 Kettlebell Swing (55/35)

in the remaining time max. rep Jumping Lunge

Strength:

Every 90 seconds for 9 rounds

6-6-6-4-4-4-2-2-2 reps of 

Clean&Jerk

WOD: AMRAP 15 Min.

15 Wall Ball (9/6)

15 Box jump over (24/20)

15 Hand release push-up

CORE: 3 Rounds for time

15 V-up

45 seconds plank