Strength:

find 5RM Deadlift in 12 minutes

WOD: 4 Rounds for time

15 Hang Power Clean (42.5/25)

50m Dumbbell farmer's carry (45/35)

30 sit-up

50m Dumbbell farmer's carry (45/35)

15 Overhead Squat (42.5/25)

50m Dumbbell farmer's carry (45/35)

Strength:

EMOM 10 Min.

1-3 bar muscle-up / 2-4 jumping muscle-up

WOD: AMRAP 15 Min.

10 Push-up

20 Double Under

10 Box jump over (24/20)

CORE:For time

90 seconds plank

15 V-up

60 seconds plank

30 V-up

30 seconds plank

45 V-up

Strength: EMOM 10 Min.

3 Squat snatch

WOD:

24 min. time cap.

team of 2 complete 3 rounds of:

30 cal. Row

30 Thrusters (42.5/30)

30 over the bar burpee

in the remaining time max. rep squat snatch

Strength:

in 12 minutes up to heavy

1 Power Clean

1 Hang Power Clean

1 Shoulder to Overhead

WOD: AMRAP 20 Min.

10 sets of Bear Complex

15 Pull-up

8   sets of Bear Complex

15 Pull-up

6   sets of Bear Complex

15 Pull-up

4   sets of Bear Complex

15 Pull-up

2   sets of Bear Complex

15 Pull-up

Strength:

in 15 minutes 10-7-5-3-3-3-2-2-2-1-1-1 reps of

Back Squat

WOD: For Time

40-30-20-10 reps of

Wall Ball (9/6)

9-15-21-27 reps of

Hang Power Snatch (42.5/25)

Strength:

EMOM 12 Min.

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

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

Conditioning:

4x400m Row

Rest 1:1 between the rounds

WOD: AMRAP 12 Min.

6 Handstand push-up

12 Double Under

6 Chest to Bar pull-up

12 Double Under

Conditioning: time cap. 15 min.

Death by Burpee

WOD: time cap. 18 min.

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

steps Lunge

Sit-up

Squat

Toes to Bar

Strength:

Every 75 seconds for 12 rounds

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

Clean&Jerk

WOD:

AMRAP 10 Min.

10 Pull-up

10 Wall Ball (9/6)

100m Run

rest 2 minutes

AMRAP 10 Min.

100m Run

10 Dumbbell Snatch (45/35)

10 Push-up

Strength:

Every 90 seconds for 10 rounds

2 sets of:

2 Squat Snatch

2 Overhead Squat

WOD: EMOM 20 Min.

Min 1: Max. rep dumbbell push press (45/35)

Min 2: Max. cal. Row

Min 3: Max. rep Back Squat (60/30) 

Min 4: Max. rep. dumbbell hang power clean (45/35)

Min 5: rest!

Strength:

in 15 minutes 10-7-5-3-3-3-2-2-2-1-1-1 reps of

Deadlift

WOD: Time cap. 20 min.

5 Rounds

30 Kettlebell Swing (55/35)

20 Wall Ball (9/6)

10 Power Clean (50/35)

in the remaining time 

AMRAP Hang Power Clean (50/35)

Strength:

find your 3RM Push Press in 12 minutes

WOD: AMRAP 15 Min.

5   Hang Power Snatch (50/35)

10 Burpee

15 Double Under

CORE: EMOM 6 Min.

Odd: 5-10 strict toes to bar

Even: 45 seconds plank

Strength:

in 12 minutes up to heavy:

3 power clean

3 front squat

3 thruster

(without dropping the bar,climbing)

WOD: For time

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

Hand release push-up

Sumo Deadlift High Pull (42.5/30)

Box Jump (24/20)

Strength:

in 12 minutes up to heavy 5 reps Deadlift

WOD: For time

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

Hang Power Clean (42.5/30)

*150m Dumbbell farmer's carry (45/35) after every round

WOD: ''Çanakkale''

Team of 2 complete AMRAP in 19.15

50 meter buddy carry

18 turkish get-up (right) (16/12)

50 meter buddy carry

18 goblet squat (16/12)

50 meter buddy carry

18m walking lunge (16/12)

50 meter buddy carry

18 kettlebell swing (16/12)

50 meter buddy carry

Core: for time

30 sit-up

90 seconds plank

20 sit-up

60 seconds plank

10 sit-up

30 seconds plank

Strength: EMOM 12 Min.

Odd: 3-6 chin-up / 4-8 jumping chin-up

Even: 4-8 dips / 6-10 jumping dips

WOD: 5 Rounds for time

15 Burpee pull-up

30 Sit-up

15 Toest to Bar

30 steps jumping Lunge

Strength: EMOM 10 Min

1-3 bar muscle-up/2-4 jumping bar muscle-up

WOD:

AMRAP 10 Min.

10 Thruster (42.5/30)

10 Box Jump Over (24/20)

rest 2 minutes

AMRAP 10 Min.

15 cal. Row

15 Push-up

Strength:

find 3RM Back Squat in 12 minutes

WOD: AMRAP 15 Min.

10 Pull-up

7  Dumbbell Hang Power Clean & Push Press (45/35)

CORE: EMOM 8 Min.

Odd: 15-20 V-up

Even: 20 seconds hollow hold

Strength/skill:

Every 75 seconds for 12 rounds

2 sets of:

1 Hang power Snatch

1 Hang squat Snatch

WOD: For time

27 Deadlift (60/25)

30 Wall Ball (9/6)

21 Deadlift (70/35)

30 Wall Ball (9/6)

15 Deadlift (80/45)

30 Wall Ball (9/6)

9   Deadlift (90/55)

30 Wall Ball (9/6)

Strength:EMOM 12 Min.

5-5-4-4-3-3-2-2-2-1-1-1 reps of

Strict Press

WOD: AMRAP 20 Min.

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

Squat Clean (50/35)

Over the bar Burpee

*100m run after every round 

Strength:

EMOM 12 Min.

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

Bench Press

WOD: 4 Rounds for time

15 Sumo Deadlift High Pull (42.5/30)

15 Double Under

15 Push Press (42.5/30)

15 Double Under 

15 Back Squat (42.5/30)

15 Double Under

Strength: EMOM 12 Min.

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

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

WOD: 3 Rounds for time

50 steps Lunge

40 Sit-up

30 Hand release push-up

20 Box Jump (24/20)

10 Burpee

Strength: EMOM 12 Min.

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

Front Squat

WOD: AMRAP 15 Min.

10      Dumbbell Snatch (45/35)

100m Run

10      Wall Ball (9/6)

10      Knees to Elbow

CORE: 4 Rounds

1 minute weighted plank

1 minute rest

Strength:

Find 1RM Squat Clean in 12 minutes

WOD: EMOM 24 Min.

Min 1: 8 Power Snatch (50/30)

Min 2: 10 Overhead Squat (50/30)

Min 3: 8 Push Jerk (50/30)

Min 4: rest!

WOD:

Team of 2 complete AMRAP in 30 minutes

30      Over the rower Burpee

600m Row

40      Sit-up

30      Pull-up

CORE: EMOM 10 Min.

Odd:  15 knees to chest

Even: 30 Kettlebell russian twist

Strength:

Every 90 seconds for 9 Rounds

10 Sumo Deadlift High Pull (42.5/30)

15 Push-up

WOD:

AMRAP 10 Min.

5   Power Clean (70/35)

10 Box Jump (24/20)

15 Double Under

rest 2 minutes

AMRAP 10 Min.

5   Hang Power Clean (70/35)

10 Box Jump Over (24/20)

15 Double Under

Strength:

Every 90 seconds for 8 rounds

2 sets of:

1 Snatch grip high pull

1 Hang Power Snatch

1 Power Snatch

WOD: AMRAP 16 Min.

15 Front Squat (42.5/30)

10 V-up

12 Push Press (42.5/30)

10 V-up

9   Thruster (42.5/30)

10 V-up

Conditioning:

5x300m Row

Rest 1:1 between the rounds

EMOM 24 Min.

Min 1: Max. rep box jump over (24/20)

Min 2: Max. rep dips

Min 3: Max. meter Medicine Ball Carry (9/6)

Min 4: rest!

Strength: EMOM 12 Min.

10-10-10-7-7-7-5-5-5-3-3-3 reps of

Deadlift

WOD: 5 Rounds for time

12 Thruster (42.5/30)

16 Pull-up

24 Double Under

Strength: EMOM 12 Min.

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

Even: 5-10 handstand push-up

WOD: AMRAP 20 Min.

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

Target Burpee

Toes to Bar

Box Jump (24/20)

Strength:

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

WOD: For Time

30-20-10 reps of

Kettlebell Swing (55/35)

Sit-up

immediately into

30-20-10 reps of

Deadlift (70/45)

Hand release push-up

immediately into

100 steps Lunge

Strength: EMOM 15 Min.

6 Medicine Ball Clean + 6 Wall Ball

WOD: AMRAP 18 Min.

10 Dumbbell Hang Power Clean (45/35)

10 Overhead Squat (42.5/30)