Strength:

up to heavy 5 Deadlift

                    3 Hang power clean  in 12 minutes

                    3 Push Jerk

WOD: 3 Rounds for time

40 Wall Ball (9/6)

40 Burpee

400m Run

Strength: EMOM 12 Min.

Odd: 5 bench press

Even: 6 barbell row

WOD: 5 Rounds for time

20 Air Squat

100m Kettlebell Farmer's Carry (55/35)

15 Dumbbell Push Press (45/35)

WOD: AMRAP 20 Min.

30 sit-up

20 steps jumping lunge

20 toes to bar

30 seconds wall sit

CORE: EMOM 6 Min.

Odd: 30 seconds hollow hold

Even: 30 kettlebell russian twist

Strength: EMOM 12 Min.

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

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

WOD:

AMRAP 10 Min.

10 cal. Row

10 over the row burpee

rest 2 minutes

AMRAP 10 Min.

15 Push-up

15 Double Under

Strength:

every 1.15 for 10 rounds

7-7-5-5-3-3-5-5-7-7 reps of Power Clean

WOD: 4 Rounds for time

16 Thruster (42.5/30)

200m Run

16 Dumbbell Snatch (45/35)

Strength:

up to heavy 5 rep Back Squat in 12 minutes

WOD: AMRAP 18 Min.

10 Pull-up

15 Box Jump (24/20)

15 Kettlebell Swing (55/35)

20 Double Under

Strength:

every 1.30 for 9 rounds

6-6-6-4-4-4-2-2-2 reps of Squat Snatch

WOD: For time

18-15-12-9 reps of

Deadlift (100/50)

Wall Ball (9/6)

CORE: EMOM 6 Min.

Odd: 45 seconds plank

Even: 6-12 knees to elbow

Strength: EMOM 10 Min.

4-4-3-3-2-2-2-1-1-1 reps of Push Press

WOD: For time

10-20-30-40-50 reps of

V-up

25-20-15-10-5 reps of

Hang Power Clean (50/25)

Conditioning:

4x400m Row

rest 90 seconds between the rounds

WOD: For Time

21-18-15-12-9-6-3 reps of 

Dips

Push-up

*100m run after every round

Strength:

every 1.15 for 10 rounds

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

WOD: 6 Rounds for time

10 Push Press (50/30)

15 Kettlebell Swing (55/35)

20 Double Under

WOD: 2 Rounds for time

50 chest to bar pull-up

50 box jump over (24/20)

50 sit-up

50 air squat

CORE: EMOM 8 Min.

Odd: 30 seconds hollow hold

Even: 8-12 toes to bar

Strength:

every 1.30 for 9 rounds

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

Clean&Jerk

WOD: AMRAP 16 Min.

200m Run

10 Overhead Squat (50/30)

20 Hand release push-up

Strength:

find your 3RM Deadlift in 15 minutes

WOD: ''KAREN''

For Time

150 Wall Ball (9/6)

* every time you break 10 Dumbbell Snatch (45/35)

Strength:

up to heavy 3 rep strict press in 12 minutes

WOD: 

15 Min time cap.

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

Power Clean (60/35)

Pull-up

CORE: 2 Rounds

35 V-up

60 seconds plank

Strength:

every 1.15 for 10 rounds

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

WOD: 

Teams of 2 complete AMRAP in 20 minutes

600m Row

30 Burpee Box Jump (24/20)

30 Hang Power Snatch (42.5/30)

Strength/Conditioning:

every 1.30 for 7 rounds

150m Run max. rep dips in the remaining time

30 seconds rest after every round

WOD: 4 Rounds for time

40 Double Under

20 steps Lunge with dumbbells (45/35)

10 Handstand push-up

WOD:AMRAP 20 Min.

10 Pull-up

10 Box Jump over (24/20)

10 V-up

10 Burpee

CORE: EMOM 8 Min.

Odd: 8-12 strict knees to elbow

Even: 45 seconds plank

Strength:

Every 1.30 for 6 rounds 12-10-8-6-4-2 reps of Bench Press

WOD: For Time

Cash in: 800m Row

then

10-20-30-40-50 reps of

Push-up

Kettlebell Swing (55/35)

Cash out: 800m Row

WOD: EMOM 24 Min.

Min 1: 12 Deadlift (60/35)

Min 2: 8 Power Clean (60/35)

Min 3: 8 Push Jerk (60/35)

Min 4: Rest!

CORE: EMOM 6 Min.

Odd: 30 seconds hollow hold

Even: 30 kettlebell russian twist

Strength:

every 1.15 for 10 rounds

7-7-5-5-3-3-3-1-1-1 reps of Power Snatch

WOD: For Time

9-12-15-18 reps of 

Sumo Deadlift High Pull (42.5/30)

9-12-15-18 reps of

Kettlebell Goblet Squat (55/35)

100-200-300-400m Run

Strength:

find 1RM Back Squat in 15 minutes

WOD: AMRAP 15 Min.

7 Push Press (60/35)

14 Sit-up

21 Double Under

Strength:

up to heavy 3 rep Hang Power Clean in 12 minutes

WOD: For Time

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

Chest to Bar Pull-up

Wall Ball (9/6)

WOD: EMOM 25 Min.

Min 1: Max. rep Box jump

Min 2: Max. rep V-up

Min 3: Max. rep Lunge

Min 4: Max. rep Push-up

Min 5: rest!

CORE: EMOM 8 Min.

Odd: 30 kettlebell russian twist

Even: 20 seconds hollow hold

Strength: EMOM 12 Min.

Odd: 4-8 chin-up/6-10 jumping chin-up

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

WOD: AMRAP 18 Min.

20 Sit-up

20 Double under

20 Toes to bar

200m Run

20 Air squat

Strength: EMOM 15 Min.

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

WOD: For Time

27 Deadlift (80/35)

16 Dumbbell Hang Power Clean (45/35)

21 Deadlift (90/40)

16 Dumbbell Hang Power Clean (45/35)

15 Deadlift (100/45)

16 Dumbbell Hang Power Clean (45/35)

9   Deadlift (110/50)

16 Dumbbell Hang Power Clean (45/35)

Strength:

up to heavy 1 Power Clean + 1 Hang Squat Clean in 12 minutes

WOD: 4 Rounds for time

250m Run

20 Kettlebell Swing (55/35)

15 Thruster (42.5/30)

WOD:

Team of 2 complete AMRAP in 25 minutes

1) Athlete 1: Deadlift hold (100/50)

    Athlete 2: 30 Wall Ball (9/6)

    then rotate

2) Athlete 1: Dead hang hold

    Athlete 2: 20 Burpee

    then rotate

3) Athlete 1: Plank hold

    Athlete 2: Row 500m  

    then rotate

CORE: EMOM 8 min.

Odd: 15-20 V-up

Even: 20 seconds side plank (right)

          20 seconds side plank  (left)

Strength:

find your 3RM Front Squat in 12 minutes

WOD: AMRAP 16 Min.

8 Pull-up

16 Dumbbell Snatch (45/35)

16 steps Jumping Lunge

Strength:

up to heavy

1 Strict press

2 Push Press

3 Push Jerk

WOD: For Time

15 Sumo Deadlift High Pull (42.5/25)

20 Hand release push-up

20 Sumo Deadlift High Pull (42.5/25)

30 Hand release push-up

100 Double Under

30 Hand release push-up

20 Sumo Deadlift High Pull (42.5/25)

20 Hand release push-up

15 Sumo Deadlift High Pull (42.5/25)

Strength:

up to heavy 3 rep Bench Press in 12 minutes

WOD: 3 Rounds for time

25 Power Snatch (35/25)

250m Run

25 Kettlebell Swing (55/35)

Conditioning:

750-500-250-500-750m Row

rest 90 seconds after every round

WOD: AMRAP 15 Min.

15 Push-up

15 V-up

15 Box jump over (24/20)