Strength:

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

WOD: For time

Cash in: 75 Double unders

then 3 rounds

25 Thruster (42.5/30)

25 Burpee

Cash out: 75 Double unders

Strength:

up to heavy 3 reps deadlift in 12 minutes

WOD: AMRAP 15 Min.

12 Hang Power Snatch (40/25)

12 Toes to bar

12 Push Press (40/25)

12 V-up

Strength: EMOM 12 Min.

Odd: 3-8 chin-up/8-12 jumping chin-up

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

WOD: For time

50-40-30-20-10 reps of

jumping lunge

10-20-30-40-50 reps of

push-up

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-5-5-5 reps of Bench Press

(3 seconds pause at the chest)

WOD:

Cash in: 1000m Row

then 5 rounds

15 Kettlebell Swing (55/35)

15 Kettlebell Goblet Squat (55/35)

15 Kettlebell sumo high pull (55/35)

Conditioning:

every 1.30 for 8 rounds 150m run + 5 box jump (24/20)

(increase Box Jump reps by 1 each round)

WOD: AMRAP 20 Min.

10 Burpee

20 Sit-up

10 Dips

20 Double Under

WOD: 

Team of 2 complete AMRAP in 24 minutes

60 cal. row

50 hand release push-up

40 pull-up

30 back squat (70/40)

CORE: EMOM 6 Min.

Odd:20-30 seconds hollow hold

Even: 8-15 strict knees to chest

WOD: For time

10-8-6-4-2 reps of Snatch

(50/55/60/65/70)

(20/25/30/35/40)

*30 wall ball (9/6) after every round

CORE: AMRAP 7 Min.

10 V-up

20 Flutter kick

30 seconds plank

Strength:

up to heavy 3 reps Overhead Squat in 12 minutes

WOD: Time cap. 18 min.

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

Push Jerk (60/35)

Chest to bar pull-up

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of Thrusters

WOD: AMRAP 15 Min.

10 Hang Power Clean (50/30)

150m Run

10 Hang Power Clean (50/30)

15 Box Jump Over (24/20)

Conditioning:

every 1.30 for 8 rounds 150m run + 3 Burpee

(increase Burpee reps by 1 each round)

WOD: EMOM 20 Min.

Min 1: max. rep double under

Min 2: max. rep air squat

Min 3: max. rep wall climb

Min 4: rest!

Strength: EMOM 12 Min.

Odd: 3-8 strict dips/ 10-15 jumping dips

Even: 3-8 strict pull-up/ 3-5 negative pull-up

WOD: 4 Rounds for time

50 steps Lunge

40 sit-up

30 push-up

Strength: 

up to heavy 3 reps Back Squat in 12 minutes

WOD: For time

Cash in: 50 cal. row

then 5 rounds

10 Push Press (60/35)

10 Burpee Box Jump (24/20)

Cash out: 50 cal. row

Strength:

every 1.30 for 10 rounds

4-4-3-3-2-2-2-1-1-1 reps of Power Clean

WOD: For time

27-21-15-9 reps of

Med. Ball Clean (9/6)

Kettlebell Swing (55/35)

*100m run after every round

immediately into

27-21-15-9 reps of

Wall Ball (9/6)

Kettlebell sumo high pull (55/35)

*100m run after every round

Strength:

find 5RM Deadlift in 15 minutes

WOD: AMRAP 12 Min.

8 Dumbbell Snatch (45/35)

10 Hand release push-up

12 Double Under

WOD: For time

60 Clean&Jerk (60/35)

*every minute starts with 4 Front Squat

immediately into

60 Front Squat (60/35)

*every minute starts with 2 Clean&Jerk

CORE: EMOM 6 Min.

Odd: 20-30 seconds hollow hold

Even: 30 kettlebell russian twist

Strength:

up to heavy 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat in 12 minutes

WOD: For Time

30-20-10  reps of

Overhead Squat (35/42.5/50)

                           (15/20/25)

20-30-40 reps of

Pull-up

Challenge: EMOM 10 Min.

Death by hand release push-up

(3-6-9-12-15-18-21-24-27-30)

WOD: For time

50 V-up

50 Air Squat

50 Toes to Bar

60 Box jump over (24/20)

50 Toes to bar

50 Air Squat

50 V-up

Strength: EMOM 10 Min.

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

WOD: 7 Rounds for time

10 Kettlebell Swing (55/35)

10 Double Under

10 Wall Ball (9/6)

10 Target Burpee

WOD: AMRAP 20 Min.

100m Run

3 strict pull-up/6 jumping pull-up/6 ring row

100m run

3 strict dips/6 jumping dips

100m run

5 box jump (24/20)

CORE:4 Rounds

30 seconds side plank-30 plank-30 seconds side plank-30 seconds rest

Strength:

every 1.15 for 8 rounds

3 strict press (climbing)

WOD: For time

25-20-15-10-5 reps of

Back Squat (70/35)

50-40-30-20-10 reps of

Double Under

*every minute starts with 5 push-ups

WOD: Team of 2 complete AMRAP in 24 minutes

20 Thruster (40/25)

500m Row

20 Hang Power Snatch (40/25)

300m Medicine Ball Carry (9/6)

CORE: EMOM 6 Min.

Odd: 8-12 strict knees to chest

Even: 15-20 medicine ball sit-up

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: For time

27-21-15-9 reps of 

Chest to bar pull-up

Deadlift (70/85/100/115)

              (40/50/60/70)

*15 burpee at the beginning of the each round

Strength: 

every 1.30 for 9 rounds 5-5-3-3-2-2-1-1-1 reps of Clean&Jerk

WOD: Time cap. 15 min.

4 rounds

20 wall ball (9/6)

20 dumbbell snatch (45/35)

remaining time: max. rep Clean&Jerk with your last successful lift from strength part

Strength:

find 3RM Bench Press in 12 minutes

WOD: AMRAP 18 Min.

5 Push Press (60/30)

100m Run

15 Knees to chest

20 Double Under

Strength: EMOM 8 Min.

3-6 strict chin-up/6-12 jumping chin-up

WOD: For time

cash in: 800m row

then 3 rounds

50 Push-up

50 Air squat

50 Sit-up

cash out: 800m row

WOD: EMOM 25 Min.

Min 1: max. rep pull-up

Min 2: max. rep v-up

Min 3: max. rep dips

Min 4: max. rep box jump over (24/20)

CORE: EMOM 8 Min.

Odd: 30 seconds flutter kick

Even: 20 seconds hollow hold

Strength:

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

WOD: 4 Rounds for time

25 Wall Ball (9/6)

12 Sumo Deadlift High Pull (40/25)

150m Run 

Strength:

every 1.30 for 7 rounds 10-7-5-5-5-7-10 reps of Back Squat

WOD: 20 min. time cap.

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

Power Snatch (50/25)

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

Over the bar Burpee

5-10-15-20... reps of

Double Under

WOD: '' Double DT''

10 rounds for time

12 Deadlift (70/45)

9  Hang power clean (70/45)

6  Push Jerk (70/45)

CORE: EMOM 6 Min.

odd: 15-20 sit-up

even: 45 seconds plank

Strength:

every 75 seconds for 9 rounds

4-4-4-3-3-3-2-2-2 reps of strict press

WOD: AMRAP 16 Min.

15 goblet squat (55/35)

15 hand release push-up

15 toes to bar

Strength: EMOM 12 Min.

odd: 3-8 strict chin-up/ 10-15 ring row/jumping chin-up

even: 3-8 strict dips / 10-15 jumping dips

WOD: AMRAP 16 Min.

3 wall climb

6 box jump over (24/20)

9 sit-up

12 air squat