Strength:

find 1RM Squat Clean in 12 minutes

WOD: For time

27-21-15-9 reps of

Push Jerk (50/25)

Kettlebell Swing (55/35)

Core: EMOM 6 min.

Odd: max. rep sit-up

Even: 20-30 seconds hollow hold

Strength:

EMOM 10 Min.

3 Push Press (climbing)

WOD: 5 Rounds for time

9 Hang Power Snatch (50/25)

12 Over the bar Burpee

200m Run

Strength:

every 1.30 for 10 rounds

10-7-5-5-3-3-3-1-1-1 reps of Back Squat

WOD: AMRAP 15 Min.

20 Air Squat

15 V-up

10 Power Clean (60/30)

Conditioning:

40-30-20-10 calorie row

rest 1:1 between the rounds

WOD: 4 Rounds for time

10 Handstand push-up

15 Box Jump Over (24/20)

250m Run

CORE: EMOM 6 Min.

Odd: 20 seconds hollow hold

Even: 30 Kettlebell russian twist

Strength: EMOM 12 Min.

Odd: 3-6 strict chin-up / 5-10 jumping chin-up

Even: 15-20 hand release push-up

WOD: 2 rounds for time

50 Air Squat

40 sit-up

30 steps Lunge

20 Burpee

10 Dips

Strength:

EMOM 10 Min.

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

Hang Squat Clean

WOD: AMRAP 12 Min.

10 Dumbbell Snatch (45/35)

10 Dumbbell step-up (45/35)

10 Dumbbell Snatch (45/35)
10 Dumbbell step-up (45/35)

CORE: For time

90 seconds plank

15 V-up

60 seconds plank

20 V-up

30 seconds plank

25 V-up

Strength:

Every 1.30 for 10 rounds

10-7-5-5-3-3-3-1-1-1 reps of Deadlift 

WOD: For time

21-15-9-15-21 reps of

Push Press (50/30)

Burpee

Strength:

up to heavy 3 reps Hang Power Snatch in 12 minutes

WOD: 

Team of 2 complete AMRAP in 24 minutes

800m Row

40 Wall Ball (9/6)

40 Hang Power Clean (50/30)

Strength:

every 1.15 for 10 rounds

5-5-5-5-5-3-3-3-3-3 reps of Front Squat

WOD: AMRAP 18 min.

30 Kettlebell Swing (55/35)

10 Chest to bar pull-up

20 Box Jump (24/20)

Strength:

find 1RM shoulder to overhead in 12 minutes

WOD: For time

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

Sumo Deadlift High Pull (42.5/30)

Push-up

Double Under

Strength:

up to heavy 5 reps bench press in 10 minutes

WOD: 3 Rounds for time

300m Medicine Ball Carry (9/6)

30 Wall Ball (9/6)

30 Push-up

300m Medicine Ball Carry (9/6)

Conditioning:

800-600-400-200m row

rest 1:1 between the rounds

WOD: EMOM 20 Min.

Min 1: max. rep pull-up

Min 2: max. rep double under

Min 3: max. rep dips

Min 4: max m run

Min 5: rest

WOD:

AMRAP 10 Min.

7 Target Burpee 

10 V-up

rest 2 minutes

AMRAP 10 Min.

15 Air Squat

10 Box Jump (24/20)

rest 2 minutes

AMRAP 10 Min.

10 Hand release push-up

10 Box Jump over (24/20)

Strength:

up to heavy 

1 strict press

3 push press

in 12 minutes

WOD: AMRAP 15 Min.

10 Double Under

10 Dumbbell Snatch (45/35)

10 Double Under

10 Medicine Ball Clean (9/6)

CORE: EMOM 6 Min.

Odd: 15-20 med. ball sit-up

Even: 45 seconds plank

Strength:

find your 5RM Back Squat in 12 minutes

WOD: 18 min. time cap.

4 rounds 

9 Clean & Jerk (60/40)

15 Pull-up

200m Run

in the remaining time AMRAP Clean & Jerk

Strength:

every 1.15 for 9 rounds

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

WOD: 5 Rounds for time

12 Deadlift (90/55)

25 Wall Ball (9/6)

30 Kettlebell sumo high pull (55/35)

Strength: EMOM 10 Min.

1 Hang Power Clean

1 Power Clean

(climbing)

WOD: AMRAP 15 Min.

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

Burpee box jump (24/20)

Thruster (42.5/30)

CORE: AMRAP 5 Min.

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

Sit-up

Knees to elbow

Strength:

Every 75 seconds for 8 rounds

4 Back Squat

6 Back rack Lunges

WOD: For time

Cash in: 500m Row

then 4 rounds

8   Power Snatch (50/30)

12 Pull-up

20 Kettlebell Swing (55/35)

Cash out: 500m Row

WOD:

Team of 2 complete AMRAP in 24 minutes

30 Deadlift (60/40)

24 Hang Power clean (60/40)

18 Push Press (60/40)

CORE: AMRAP 6 min.

12 V-up

24 Kettlebell russian twist

20 seconds hollow hold

Strength: EMOM 12 Min.

ODD: 3-5 stirct pull-up + 3-5 strict chin-up / 6-8 jumping pull-up + 6-8 jumping chin-up

EVEN: 4-6 strict dips/ 8-10 jumping dips

WOD: 4 Rounds for Time

20 Hand release push-up

20 Double under

20 Toes to Bar

20 Box jump over (24/20)

Strength: EMOM 12 Min.

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

 

Push Press

WOD: AMRAP 18 Min.

20 Wall Ball (9/6)

12 Burpee

200m Run

Strength: EMOM 10 Min.

7-7-5-5-4-3-2-1-1-1 reps of Front Squat

WOD: For Time

50-40-30-20-10 reps of

Sit-up

5-10-15-20-25 reps of

Hang Power Snatch (40/20)

WOD: '' CHELSEA''

EMOM 30 Min.

5 Pull-up

10 Push-up

15 Air Squat

CORE: For Time

100 V-up

Strength:

up to heavy 5 reps Deadlift in 12 minutes

WOD: 

AMRAP 9 Min.

15 cal. row

15 Wall Ball (9/6)

 rest 2 minutes

AMRAP 9 Min.

10 Push Press (42.5/30)

15 Double Under

Strength: EMOM 10 Min.

3 Overhead Squat

(climbing)

WOD: For Time

21 Power Snatch (40/25)

15 Hand release push-up

200m Run

15 Power Snatch (50/30)

20 Hand release push-up

200m Run

9   Power Snatch (60/35)

25 Hand release push-up

200m Run

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.

6 Deadlift (90/50)

10 Dumbbell hang clean thurster (45/35)

CORE: EMOM 6 Min.

Odd: 45 seconds plank

Even: max. rep sit-ups in 45 seconds

Strength:

in 12 minutes up to heavy:

1 Hang Power Snatch

1 Power Snatch

WOD: For Time

40-30-20-10 reps of

Pull-up

Wall Ball (9/6)

Box Jump (24/20)

Strength:

in 15 minutes 6-5-4-3-2-1-2-3-4-5-6 reps of

Back Squat

WOD: AMRAP 15 Min.

18 Double Under

15 Over the bar Burpee

12 Push Press (50/30)