Strength:

find 1RM Deadlift in 15 minutes

WOD: EMOM 16 min.

Min 1: max. rep power clean (35/25)

Min 2: max. rep push press (35/25)

Min 3: max. rep hang power snatch (35/25)

Min 4: rest

Strength:

every 1.30 for 7 rounds 7-6-5-4-3-2-1 reps of Bench Press

WOD: Team of 2 complete AMRAP in 20 minutes

500m Row

40 Kettlebell Swing (55/35)

30 Hand release push-up

20 Box Jump (24/20)

10 Overhead Squat (60/30)

Strength:

up to heavy 3 reps push jerk in 12 minutes

WOD : For time

4 Rounds of DT

25 Chest to bar pull-up

75 Double Under

3 Rounds of DT                         * 1 round of DT:  

20 Chest to bar pull-up              12 Deadlift (70/48)

60 Double Under                         9 Hang power Clean (70/48)

                                                     6 Push Jerk (70/48)

2 Rounds of DT

15 Chest to bar pull-up

45 Double Under

Strength:

every 1.15 for 9 rounds 7-5-4-4-3-3-2-2-2 reps of Back Squat

WOD: 16 Min. time cap.

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

Wall Ball (9/6)

Power Snatch (50/30)

*every minute starts with 3 burpees

WOD:

AMRAP 10 Min.

5 chin-up

10 sit-up

rest 2 minutes

AMRAP 10 Min.

5 dips

20 flutter kicks

rest 2 minutes 

AMRAP 10 Min.

12 jumping lunges

30 seconds plank

Strength:

up to heavy 3 reps Bench Press in 12 minutes

WOD: For time

21-15-9-15-21 reps of

Hang Power Clean (50/35)

Kettlebell Swing (55/35)

*200m run after every round

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of Power Snatch

WOD: For time

Cash in: 800m row

then 5 rounds

10 Deadlift (100/60)

20 Push-up

Cash out: 800m row

Strength: EMOM 12 Min.

odd: 3-8 strict pull-up/8-12 jumping pull-up

even: 3-8 strict dips / 8-12 jumping dips

WOD: AMRAP 20 Min.

25 Air Squat

20 Double Under

15 V-up

10 Burpee

Strength:

every 1.30 for 10 rounds 4-4-3-3-2-2-2-1-1-1 reps of Clean&Jerk

WOD: For time

40-30-20-10 reps of

Kettlebell sumo deadlift high pull (55/35)

10-20-30-40 reps of

Wall Ball (9/6)

Strength:

find 1RM Front Squat in 15 minutes

WOD: AMRAP 15 Min.

12 Dumbbell Snatch (45/35)

12 Pull-up

Strength: 

up to heavy 3 reps Hang Power Clean in 12 minutes

WOD: For time

15 Push Press (50/30)

250m run

10 Push Press (50/30)

200m run

5 Push Press (50/30)

150m run

50 box jump over (24/20)

150m run

5 Push Press (50/30)

200m run

10 Push Press (50/30)

250m run

15 Push Press (50/30)

Conditioning:

4x500m row

rest 1:1 between the rounds

WOD: 8 rounds for time

10 push-up

10 air squat

10 toes to bar

10 double under

WOD: AMRAP 18 Min.

5 Pull-up

5 target burpee

3 Chest to bar pull-up

5 target burpee

1 Bar muscle-up

5 target burpee

CORE: 3 Rounds

30 sit-up

40 kettlebell russian twist

50 flutter kick

Strength:

find your 1RM back squat in 15 minutes

WOD: For time

80 Wall Ball (9/6)

30 Clean&Jerk (60/35)

80 Kettlebell Swing (55/35)

30 Clean&Jerk (60/35)

Strength:

up to heavy 3 deadlift + 2 hang power clean + 3 front squat + 2 shoulder to overhead in 15 minutes

WOD: 15 min. time cap.

1-1,3-3,5-5... reps of

Power Snatch (50/30)

Box Jump (24/20)

*50m run after every round

WOD: team of 2 complete AMRAP in 24 minutes

20 Overhead Squat (42.5/25)

20 Sumo deadlift high pull (42.5/25)

20 Push press (42.5/25)

30 cal. row

CORE: AMRAP 6 min.

10 V-up

20 seconds hollow hold

Strength:

every 75 seconds for 9 rounds 5-5-5-3-3-3-1-1-1 reps of thrusters

WOD: EMOM 24 Min.

Min 1: max. rep power clean (60/35)

Min 2: max. rep push-up

Min 3: max. rep double under

Min 4: rest!

Strength:

up to heavy 1 power snatch + 1 hang power snatch + 1 squat snatch in 12 minutes

WOD: For time

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

over the bar burpees

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

deadlift (100/60)

Conditioning: EMOM 15 Min.

death by burpee box jump over (24/20)

WOD: For time

27-21-15-9 reps of

Push-up

Toes to bar

reverse Lunge

*60 seconds plank after every round

Strength:

every 1.15 for 8 rounds 

8-7-6-5-4-3-2-1 reps of Back Squat

WOD: 8 Rounds for time

10 Dumbbell Snatch (45/35)

12 Ball Slam (9/6)

150m Run

WOD:

12 min. time cap.

1-1,2-2,3-3... reps/laps of

Chest to bar pull-up

Kettlebell farmer's carry (55/35)

rest 2 minutes

AMRAP 12 min.

15 cal.row

15 burpee

CORE: EMOM 6 Min.

Odd: 20-30 seconds hollow hold

Even: 20-30 kettlebell russian twist

Strength:

every 1.15 for 8 rounds 2 sets of:

1 High hang power clean

1 Hang power clean

1 Power clean

WOD: For time

35 Wall Ball (9/6)

75 Double under

25 Wall Ball (9/6)

50 Double under

100 Sit-up

50 Double under

25 Wall Ball (9/6)

75 Double under

35 Wall Ball (9/6)

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: 18 min. time cap.

5 rounds

25 Kettlebell Swing (55/35)

12 Push Jerk (60/35)

max. rep thrusters in the remaining time

Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of full snatch

WOD: For time

8-12-16-20 reps of

pull-up

box jump (24/20)

hang power snatch (45/25)

Strength:

every 1.30 for 9 rounds

5-5-5-3-3-3-1-1-1 reps of Push Press

WOD: For time

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

Squat Clean (60/35)

150m run

10 hand release push-up

after every round

Strength: EMOM 10 Min.

3-8 strict pull-up/ 10-15 jumping chest to bar pull-up

WOD: Teams of 2 complete AMRAP in 20 minutes

400m Row

40 Burpee

300m Medicine Ball Carry (9/6)

30 Dips

WOD: 24 min. time cap.

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

Push-up

Box jump over (24/20)

Air squat

Sit-up

CORE: EMOM 6 Min.

Odd: 30 kettlebell russian twist

Even: 45 seconds plank

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of Bench Press

WOD: For time

6-5-4-3-2-1 sets of

Bear Complex (60/35)

10 Pull-up

150m Run after every round

Strength:

find 1RM Power Snatch in 15 minutes

WOD: For time

15-12-9-6-3 reps of

Power Clean

(40/50/60/70/80)

(25/30/35/40/45)

9-15-21-27-33 reps of

Wall Ball (9/6)

Strength:

every 1.30 for 10 rounds 8-8-6-6-4-4-4-2-2-2 reps of Back Squat

WOD: EMOM 20 Min.

Min 1: max. rep. kettlebell swing (55/35)

Min 2: max. cal. row

Min 3: max. rep. sumo deadlift high pull (42.5/30)

Min 4: max. rep. ball slam (9/6)

Min 5: rest!