Strength:

in 12 minutes 10-9-8-7-6-5-4-3-2-1 reps of

Back Squat

WOD: AMRAP 15 Min.

15 Goblet Squat (55/35)

7   Hang Power Snatch (50/25)

150m Run

CORE: EMOM 6 Min.

Odd: 20 V-up

Even: 20 seconds hollow hold

Strength:

Every 90 seconds for 9 rounds

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

Cluster

WOD: For time

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

Push Press (50/35)

Chest to bar pull-up

*20 Double under after every round

Strength:

up to heavy 5 reps Back Squat in 12 minutes

WOD: EMOM 24 Min.

Min 1: Max. calorie row

Min 2: Max. rep Wall Ball (9/6)

Min 3: Max. rep dumbbell Snatch (45/35)

Min 4: rest!

Strength:

Every 90 seconds for 8 rounds

2 sets of:

1 High Hang Snatch

1 Hang Snatch

1 Snatch

WOD: AMRAP 15 Min.

15 Hang Power Clean (50/35)

15 Double Under

15 Toes to Bar

CORE: EMOM 8 Min.

Odd: 20 seconds hollow hold

Even: 45 seconds plank

WOD:

EMOM 12 Min.

12 Push-up

50m Run

*stop, when you fail

rest 2 minutes

EMOM 12 Min.

15 Air Squat

50m Run

*stop, when you fail

rest 2 minutes

EMOM 12 Min.

15 Sit-up

50m Run

*stop, when you fail

Strength:

in 12 minutes up to heavy:

1 Strict Press

3 Push Press

5 Push Jerk

WOD: 

Team of 2 complete AMRAP in 24 minutes

50 cal. Row

40 Kettlebell Swing (55/35)

30 Pull-up

20 Thruster (42.5/30)

Strength:

in 12 minutes 10-9-8-7-6-5-4-3-2-1 reps of

Deadlift

WOD: For Time

10 Wall Ball (9/6)

10 Box Jump Over (24/20)

20 Wall Ball (9/6)

20 Box Jump Over (24/20)

30 Wall Ball (9/6)

30 Box Jump Over (24/20)

50 Burpee

30 Box Jump Over (24/20)

30 Wall Ball (9/6)

20 Box Jump Over (24/20)

20 Wall Ball (9/6)

10 Box Jump Over (24/20)

10 Wall Ball (9/6)

Strength: EMOM 24 Min.

Min 1: 6 Power Clean

Min 2: 8 Front Squat

Min 3: 6 Push Press

Min 4: Rest

WOD: AMRAP 10 Min.

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

Power Snatch (50/35)

Overhed Squat (50/35)

Strength:

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

Bench Press

Conditioning:

4x400m Row

rest 1:1 between the rounds

WOD: AMRAP 12 Min.

12 Medicine Ball Clean (9/6)

12 Wall Ball (9/6)

WOD: For Time

100 Burpee box jump over (24/20)

Every minute starts with 10 Air Squat

CORE: EMOM 10 Min.

Odd: 45 seconds plank

Even: 30 Kettlebell russian twist

Strength: EMOM 12 Min.

ODD: 4-8 strict pull-up / 8-12 jumping pull-up

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

WOD: For Time

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

Hand release push-up

Double Under

V-up

Strength:

EMOM 10 Min.

3 Front Squat

(3 seconds pause at the bottom)

WOD:

AMRAP 10 Min.

7 Push Press (42.5/30)

10 cal. Row

rest 2 minutes

AMRAP 10 Min.

10 Box Jump (24/20)

10 Toes to Bar

Strength:

EMOM 9 Min.

Min 1: 5 Power Snatch

Min 2: 7 Push Jerk

Min 3: Rest!

WOD: ''Kardak''

25 cal. Row

50 Pull-up

100 Burpee

100 V-up

50 Pull-up

25 cal. Row

Strength:

in 12 minutes up to heavy

1 Hang Clean

1 Clean

(unbroken)

WOD: 4 Rounds for Time

15 Thruster (35/25)

200m Run

15 Pull-up

20 Push-up

Strength:

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

Back Squat

WOD: AMRAP 20 Min.

6   Deadlift (60/35)

9   Over the bar Burpee

12 Wall Ball (9/6)

9   Deadlift (60/35)

12 Over the bar Burpee

15 Wall Ball (9/6)

12 Deadlift (60/35)

15 Over the bar Burpee

18 Wall Ball (9/6)

Conditioning:

time cap 16 minutes

Death by Burpees

(1,2,3...,16 Burpee)

WOD: AMRAP 16 Min.

15 Pull-up

150m Medicine Ball Carry (9/6)

30 Sit-up

CORE: 3 Rounds

90 seconds plank

30 seconds rest

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

Hang Power Clean (42.5/30)

Overhead Squat (42.5/30)

*15 Double Under after every round

Strength:

in 12 minutes 10-9-8-7-6-5-4-3-2-1 reps of Front Squat

WOD: For Time

Cash in: 500m Row

then 5 Rounds

10 Hang Power Snatch (42.5/30)

15 Box Jump Over (24/20)

10 Toes to Bar

Cash out: 500m Row

Strength: 

EMOM 10 Min.

Odd: 5-10 strict dips / 6-12 jumping dips

Even: 30 seconds dips lockout hold

WOD: AMRAP 15 Min.

12 Burpee

20 Air Squat

12 Hand release push-up

20 steps Lunge

CORE: For Time

100 V-up

Strength:

EMOM 12 Min.

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

WOD: 3 Rounds for time

30 Medicine Ball Clean (9/6)

30 Push Press (50/35)

30 Pull-up

30 Box Jump (24/20)

Strength:

Every 90 seconds for 9 rounds

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

WOD: AMRAP 15 Min.

21 Kettlebell Swing (55/35)

15 Wall Ball (9/6)

9  Sumo Deadlift High Pull (42.5/30)

CORE: AMRAP 6 Min.

15 Medicine ball sit-up

20 Kettlebell russian twist

Strength:

Find your 3RM Thruster in 12 minutes

WOD: 5 Rounds for time

15 Power Clean (50/35)

20 Push-up

250m Run

Strength:

find 1RM Bench Press in 12 minutes

rest 3 minutes

EMOM 8 Min.

5 Barbell Row

(across)

WOD: AMRAP 16 Min.

20 Dumbbell Snatch (45/35)

10 Overhead Squat (42.5/30)

Conditioning:

4x500m Row

Rest 1:1 between the rounds

WOD: For Time

10 Pull-up

10 Air Squat

10 Double Under

20 Pull-up

20 Air Squat

20 Double Under

30 Pull-up

30 Air Squat

30 Double Under

50 steps jumping Lunge

30 Double Under

30 Air Squat

30 Pull-up

20 Double Under

20 Air Squat

20 Pull-up

10 Double Under

10 Air Squat

10 Pull-up

WOD: EMOM 30 Min.

Min 1: Max. rep hand release push-up

Min 2: Max. rep box jump (24/20)

Min 3: Max. rep sit-up

Min 4: Max. rep burpee

Min 5: rest!

CORE: 4 Rounds

30 seconds hollow hold

30 seconds rest

Strength:

EMOM 8 Min.

8 steps Front rack Lunge

WOD: 4 Rounds for time

10 Sumo Deadlift High Pull (42.5/30)

15 Pull-up

200m Medicine Ball Carry (9/6)

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: 10-15 strict knees to chest

Strength:

Every 90 seconds for 12 rounds

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

Clean&Jerk

(climbing)

WOD: Team of 2 complete AMRAP in 20 minutes

50 cal. row

40 Kettlebell Swing (55/35)

30 Hang Power Snatch (35/20)