Strength: EMOM 14 Min.

odd: 5-7 strict pull-up / 8-12 jumping pull-up

even: 5-7 strict dips / 8-12 jumping dips

WOD: 16 min. time cap.

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

Box Jump (24/20)

Handstand push-up

WOD: EMOM 25 Min.

Min 1: 15-20 hand release push-up

Min 2: 20-25 air squat

Min 3: 45 seconds plank

Min 4: 150m run

Min 5: rest

CORE: AMRAP 6 Min.

30 kettlebell russian twist

20 med. ball sit-up

10 strict knees to elbow

WOD:

AMRAP 10 Min.

8 Overhead Squat (50/30)

12 cal. Row

rest 3 minutes

AMRAP 10 Min.

9 target burpee

6 chest to bar pull-up

rest 3 minutes

AMRAP 10 Min.

8 toes to bar

8 power clean (50/35)

Strength:

EMOM 3 Min.

5 front squat

rest 1 minute

EMOM 3 Min.

3 front squat

rest 1 minute

EMOM 3 Min.

1 front squat

WOD: For time

40-30-20-10 reps of

Kettlebell Swing (55/35)

9-15-21-27 reps of

Hang Power Snatch (40/25)

*25 double under after every round

Strength:

in 15 minutes,10-9-8-7-6-5-4-3-2-1 reps of

shoulder to overhead

WOD: AMRAP 12 Min.

10 steps Lunge with dumbbell's (45/35)

8 dumbbell hang power clean (45/35)

6 dumbbell push press (45/35)

CORE: EMOM 6 Min.

odd: 10 sit-up + 10 v-up

even: 20-30 seconds hollow hold

Strength:

in 4 minutes

15 snatch

rest 2 minutes, increase the weight

in 3 minutes

10 snatch

rest 2 minutes, increase the weight

in 2 minutes

5 snatch

WOD: 10 Rounds for time

11 Push-up

9 Wall ball (9/6)

7 Pull-up

Strength:

find your 3RM deadlift in 12 minutes

WOD: 

team of 2 complete AMRAP in 20 minutes

50 Burpee box jump over (24/20) (5 each)

400m Medicine ball carry (9/6) (200m each)

30 Clean and Jerk (60/35) (i go,you go!)

WOD: EMOM 25 Min.

Min 1: Max. rep pull-up

Min 2: Max. rep air squat

Min 3: Max. rep v-up

Min 4: Max. cal. row

Min 5: rest

CORE:4 Rounds

20 seconds hollow hold

30 kettlebell russian twist

Strength:

in 12 minutes up to heavy 3 reps Front Squat

WOD: For Time

27-21-15-9 reps of

Push Press (50/30)

Double Under

Box Jump Over (24/20)

Strength: EMOM 14 Min.

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

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

WOD: AMRAP 20 Min.

15 Burpee

20 sit-up

20 steps jumping Lunge

15 Push-up

*30 seconds plank after every round

Strength:

in 12 minutes up to heavy:

1 Hang Power Clean

1 Power Clean

WOD: 3 Rounds for time

20 Wall Ball (9/6)

30 Pull-up

300m Run

20 Sumo Deadlift High Pull (42.5/30)

Strength: EMOM 10 Min.

3 Back Squat (climbing)

WOD:

AMRAP 10 Min.

10 Dumbbell Snatch (45/35)

10 cal. Row

rest 2 minutes

AMRAP 10 Min.

12 Kettlebell Swing (55/35)

16 Double Under

Strength: EMOM 15 Min.

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

Push Press

WOD: For Time

100 Thrusters (42.5/30)

*Every minute starts with 5 Deadlift

Strength:

Find 1RM Snatch in 12 minutes!

WOD: 10 Rounds for time

7 Hang Power Clean (50/35)

15 Hand release push-up

Strength:

EMOM 12 Min.

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

Deadlift

WOD: 4 Rounds for time

21 Kettlebell Swing (55/35)

50m Kettlebell Farmer's Carry (55/35)

15 Wall Ball (9/6)

50m Kettlebell Farmer's Carry (55/35)

9 Hang Squat Clean (42.5/30)

50m Kettlebell Farmer's Carry (55/35)

Conditioning:

5x300m Row 

rest 1:1 between the rounds

WOD: AMRAP 20 Min.

10 Target Burpee

100m Run

10 Pull-up

100m Run

10 V-up

100m Run

Strength:

up to heavy 2 reps Back Squat in 12 minutes

WOD: 4 Rounds for time

15 Power Clean (50/35)

15 Toes to Bar

45 Double Under

15 Push Press (50/35)

WOD: EMOM 24 Min.

Min 1: 12 Deadlift (50/30)

Min 2: 8 Hang Power Snatch (50/35)

Min 3: 8 Overhead Squat (50/35)

Min 4: rest

CORE: 3 Rounds

20 V-up

30 Kettlebell russian twist

Strength: EMOM 12 Min.

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

Bench Press

WOD: AMRAP 16 Min.

200m Run

8  Thruster (42.5/30)

12 Box Jump (24/20)

Strength:

in 12 minutes up to heavy:

2 Power Clean

3 Front Squat

2 Jerk

WOD: 5 Rounds for time

12 Sumo Deadlift High Pull (45/30)

12 Handstand push-up

16 steps Back rack Lunge (45/30)

WOD:

AMRAP 7 Min.

15 Squat

10 Sit-up

7   Pull-up

5   Burpee

rest 2 minutes

AMRAP 7 Min.

15 Squat

10 Sit-up

5   Chest to bar pull-up

5   Burpee box jump (24/20)

rest 2 minutes

AMRAP 7 Min.

15 Squat

10 Sit-up

3   Bar muscle-up

5   Burpee box jump over (24/20)

CORE: EMOM 6 Min.

Odd: 45 seconds plank

Even: 20 seconds hollow hold

Strengh:

up to heavy 3 reps Bench Press in 12 minutes

WOD: AMRAP 15 Min.

5 Thruster (42.5/30)

10 Burpee

15 Double Under

CORE: For Time

125 sit-up

Strength/Conditioning:

EMOM 12 Min.

Odd: 12-15 Box Jump (24/20)

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

WOD: For Time

Cash in: 800m Row

then

40-30-20-10 reps of

Push-up

10-20-30-40 reps of

Pull-up

Cash out:800m Row

Strength:

EMOM 8 Min.

6 steps Back rack Lunge

WOD: AMRAP 15 Min.

15 Plate ground to overhead (20/15)

7  Overhead Squat (50/30)

150m Run

CORE: EMOM 6 Min.

Odd: 15-20 seconds L-hang hold

Even: 15-20 V-up

Strength:

in 12 minutes up to heavy:

1 strict press

3 push press

WOD: For time

21-15-9-15-21 reps of

Hang Power Clean (50/30)

Wall Ball (9/6)

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

Strength:

Every 90 seconds for 8 rounds

2 sets of:

2 Snatch grip high pull

1 Power Snatch

1 Hang Power Snatch

WOD: 4 Rounds for time

20 Kettlebell sumo high pull (55/35)

30 Hand release push-up

40 Double Under

Strength:

EMOM 12 Min.

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

Hang Clean Thruster

WOD: 15 Min. Time cap.

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

Deadlift (80/40)

2-4-6-8-10 reps of

Over the bar Burpee

CORE: EMOM 6 Min.

Odd: 20 seconds hollow hold + max rep knees to elbow

Eveb: rest

WOD: EMOM 30 Min.

Min 1: max. rep. squat

Min 2: max. rep. pull-up

Min 3: max. rep sit-up

Min 4: max. rep. push-up

Min 5: max. rep box jump (24/20)

Min 6: rest

CORE: For time

100 kettlebell russian twist

50 v-up

Strength:

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

Front squat

WOD: AMRAP 16 Min.

10 Dumbbell Snatch (45/35)

100m Run

10 Dumbbell hang power Clean (45/35)

100m Run

10 Dumbbell Push Press (45/35)

100m Run

CORE: EMOM 6 Min.

4-8 strict toes to bar