Strength:

every 1.15 for 10 rounds

7-7-5-5-3-3-3-1-1-1 reps of 

Deadlift

WOD: 15 min. time cap.

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

Wall Ball (9/6)

Hang Power Clean (50/25)

Strength:

every 1.30 for 8 rounds

2 sets of:

1 snatch grip high pull

1 hang power snatch

1 power snatch

WOD: 4 Rounds for time

15 Overhead squat (42.5/25)

30 Double under

15 Over the bar burpee

Strength: 

every 1.15 for 9 rounds

6-6-6-4-4-4-2-2-2 reps of Back Squat

WOD: AMRAP 18 Min.

6 Chest to bar pull-up

9 Push Jerk (60/30)

12 Box Jump (24/20)

WOD:

AMRAP 12 Min.

12 Hand release push-up

12 Toes to Bar

12 Box Jump Over (24/20)

rest 2 minutes

AMRAP 12 Min.

12 Dips

12 Burpee

12 Air Squat

CORE: EMOM 10 Min.

Odd: 20 Sit-up

Even: 20 seconds hollow hold

Strength:

every 1.15 for 8 rounds

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

WOD: 4 Rounds for time

16 Dumbbell Snatch (45/35)

150m Run

12 Power Clean (50/30)

150m Run

Strength:

every 1.30 for 10 rounds

10-9-8-7-6-5-4-3-2-1 reps of Push Press

WOD: AMRAP 12 Min.

5 Pull-up

10 Kettlebell Swing (55/35)

15 Double Under

go fast!

Strength:

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

WOD: For Time

20 Wall Ball (9/6)

20 Box Jump (24/20)

25 Wall Ball (9/6)

25 Box Jump (24/20)

75 Push-up

25 Box Jump (24/20)

25 Wall Ball (9/6)

20 Box Jump (24/20)

20 Wall Ball (9/6)

WOD: For time

60 Deadlift (60/30)

60 Hang Power Clean (60/30)

60 Shoulter to Overhead (60/30)

60 Back Squat (60/30)

CORE:EMOM 9 Min.

Min 1: 15-20 V-up

Min 2: 45 seconds plank

Min 3: 30 Kettlebell russian twist

Strength:

10-8-6-4-2-4-6-8-10 reps of bench press

in 12 minutes

WOD: For time

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

Overhead Squat (42.5/30)

Push-up

Double under

Strength: EMOM 14 Min.

Odd: 4-8 strict pull-up/6-12 jumping pull-up

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

WOD: AMRAP 16 min.

15 Burpee

15 Box Jump (24/20)

15 V-up

Strength:

up to heavy 3 rep Back Squat in 12 minutes

WOD: 5 Rounds for time

20 Kettlebell Swing (55/35)

12 Power Snatch (50/30)

200m Run

WOD: EMOM 30 Min.

Min 1: Max rep pull-up

Min 2: Max rep double unde

Min 3: Max rep hand release push-up

Min 4: Max m row

Min 5: rest!

CORE: For time

120 partner sit-up with medicine ball

Strength: 

every 75 seconds for 12 rounds

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

Hang Power Clean

WOD: AMRAP 12 Min.

15 Wall Ball (9/6)

15 Sumo Deadlift High Pull (42.5/30)

CORE: EMOM 6 Min.

Odd: 45 seconds plank

Even: 20 seconds hollow hold

Strength: EMOM 10 Min.

2 Hang Squat Snatch

WOD: For Time

20-15-10-5 reps of Push Press (60/30)

250-200-150-100m Kettlebell Farmer's Carry (55/35)

20-15-10-5 reps of over the bar Burpee

Strength:

Every 1.15 for 10 rounds

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

WOD: AMRAP 15 Min.

12 Power Clean (60/30)

12 Box Jump Over (24/20)

12 Toes to Bar

Conditioning:

10 minute time cap.

Death by Box Jump (2-4-6...)

WOD: For time

100 Burpee pull-up

CORE: EMOM 8 Min.

Odd: 45 seconds plank

Even: max. rep kettlebell russian twist in 45 seconds

Conditioning:

800-600-400-200m Row

90 seconds rest between the rounds

WOD: For time

50-40-30-20-10 reps of

Push-up

Sit-up

*20 Double Under after every round

Strength: EMOM 10 Min.

3 Overhead Squat (climbing)

WOD: For Time

Cash in: 500m Row

then

18-15-12-9-6 reps of

Pull-up

Push Press (50/25)

Cash out:500m Row

Strength:

EMOM 10 Min.

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

WOD: AMRAP 15 Min.

100m Run

8 Hang Power Clean (42.5/25)

100m Run

8 Thruster (42.5/25)

CORE: For time

100 V-up

Strength:

every 1.15 for 11 rounds

6-6-4-4-2-2-2-4-4-6-6 reps of Deadlift

WOD: 

team of 2 complete AMRAP in 20 minutes

20 Burpee

20 Dumbbell Snatch (45/35)

20 Box Jump Over (24/20)

20 Dumbbell Snatch (45/35)

Strength:

find 3RM Front Squat in 15 minutes

WOD: 

16 minutes time cap.

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

Clean&Jerk (60/30)

3-6-9-12... reps of

Kettlebell Swing (55/35)

Strength:

Every 1.15 for 8 rounds

2 sets of:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

WOD: 10 Rounds for time

6 Burpee

9 Wall Ball (9/6)

15 Double under

Strength:

EMOM 14 Min.

Odd: 4-8 strict pull-up / 6-12 jumping pull-up

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

WOD: EMOM 20 Min.

Min 1: max. rep chin-up

Min 2: max. rep sit-up

Min 3: max. steps lunge

Min 4: 60 seconds plank

Min 5: rest

WOD:

AMRAP 8 Min.

10 Deadlift (60/30)

15 Push-up

rest 2 minutes

AMRAP 8 Min.

8 Hang Power Clean (60/30)

8 Burpee

rest 2 minutes

AMRAP 8 Min.

8 Push Press (60/30)

8 Box Jump (24/20)

Strength:

Every 1.15 for 8 rounds

7-7-5-5-3-3-1-1 reps of Bench Press

WOD: AMRAP 20 Min.

15 Sumo Deadlift High Pull (42.5/30)

20 Wall ball (9/6)

150m Kettlebell Farmer's carry (55/35)

Conditioning:

EMOM 12 Min.

Odd: max. cal row in 45 seconds

Even: 12-16 hand release push-up

WOD: For Time

50-40-30-20-10 reps of

Double Under

10-15-20-25-30 reps of

Pull-up