Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of deadlift

(start from %60 and work up to %95)

WOD: AMRAP 15 minutes

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

power clean (35/25)

box jump (24/20)

thruster (35/25)

WOD: ''DALLAS 5''

AMRAP 5 minutes

burpees

rest 1 minute

AMRAP 5 Minutes

7 deadlifts (70/45)

7 box jumps (24/20)

rest 1 minute

AMRAP 5 minutes

turkish get-ups (35/25 lbs kettlebell)

rest 1 minute

AMRAP 5 minutes

7 snatches (35/25)

7 push-up

rest 1 minute

AMRAP 5 minutes

row for calories

Skill/Conditioning: EMOM 12 min.

Min 1: 8-12 box jumps (30/24)

Min 2: max.rep double under / max. rep double under attempt

Min 3: max. cal. row in 45 seconds

WOD: For time

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

air squat

one arm dumbbell push press (45/35)

v-up

kettlebell sumo deadlift high pull (55/35)

Strength A): 

every 1.30 for 6 rounds 5 reps back squat

(start from %70 and work up to %80)

Strength B): EMOM 14 min.

Odd: 7-6-5-4-3-2-1 reps of bench press (climbing)

Even: 1-2-3-4-5-6-7 reps of chin-up

WOD: For time

21-15-9 reps of

Power Snatch (45/25)

300-200-100m 

Run

Strength: EMOM 10 min.

3 strict press (climbing)

WOD: For time (12 minutes time cap.)

75 hang power clean (55/30)

*every minute starts with 4 over the bar burpees

Accessory: EMOM 9 min.

Min 1: 10/10 alternate dumbbell curl

Min 2: 8/8 duumbbell front raise

Min 3: 10 dumbbell skull crushers

Strength:

every 1.30 for 5 rounds 1 rep deadlift

(start from %80 and work up to %95)

WOD: Teams of 2 complete AMRAP in 25 minutes

A) 40 wall ball (9/6) (in total)

     max meter row

B) 50 hand release push-up (in total)

     goblet squat hold (55/35)

C) 60 sit-up (in total)

     plank hold

Strength:

find 1RM Squat Snatch in 15 minutes

WOD: 4 rounds for time

12 dips

16 steps dumbbell front rack lunge (45/35)

4  man maker (45/35)

16 toes to bar

Strength:

every 1.30 for 6 rounds 5 reps Front Squat 

(start from %70 and work up to %80)

Barbell Conditioning: 

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of touch and go power clean 

(climbing)

WOD: AMRAP 9 minutes

15 double under

9   push press (45/25)

6   pull-up

WOD: ''ZEMBIEC''

5 rounds for time

11 back squat (85/55)

7 strict burpee pull-ups

400m run

during each burpee pull-up perfrom a strict push-up, jump to a bar and perform a strict pull-up

Strength/Skill: EMOM 12 min.

Min 1: 3-5 chin-up + 3-5 strict pull-up

Min 2: max rep double under / max rep double under attempt

Min 3: 4-6 strict dips + 8-10 push-up

WOD: AMRAP 10 minutes

1-1,2-2,3-3,4-4... reps of

dumbbell clusters (45/35)

burpees

CORE: 3 rounds for time

40 hollow body flutter kicks

30 sit-up

20 seconds hollow hold

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of back squat

(start from %60 and work up to %80 of your 1RM)

WOD: 2 rounds for time

amrap 3 minutes max sets of Cindy

rest 60 seconds 

amrap 2 minutes max rep wall ball (9/6)

rest 60 seconds

amrap 90 seconds max rep hang power clean (50/30)

rest 60 seconds

Strength:

up to heavy 1 power clean + 1 push press + 1 squat clean + 1 push jerk in 12 minutes

WOD: For time

cash in: 1000m row

 then 3 rounds

30 hand release push-up

15 dumbbell box step-up overs (45/35)

30 dumbbell snatch (45/35)

Strength:

every 1.30 for 5 rounds 3 reps deadlift

(start from %70 and work up to %85 of your 1RM deadlift)

(touch and go)

WOD:

AMRAP 6 min.

8 thrusters (35/20)

6 burpee pull-up

rest 2 minutes

AMRAP 6 min.

6 thrusters (42.5/25)

8 over the bar burpee

rest 2 minutes

AMRAP 6 min.

4 thrusters (50/30)

10 burpee

Strength:

every 1.30 for 9 rounds 4-4-3-3-2-2-1-1-1 reps of squat snatch 

(start from %60 and work up to %90 of your 1RM)

(drop and reset)

WOD: AMRAP 18 min.

40 double under

20 kettlebell swing (55/35)

10 overhead squat (50/25)

5   bar/ring muscle-up

Strength:

every 1.30 for 7 rounds 8-6-4-2-4-6-8 reps of bench press

WOD: For time (12 minutes time cap.)

21-15-9 reps of

clean & jerk (60/35)

30-20-10 reps of

box jump over (30/24)

Accessory: EMOM 9 min.

Min 1: 8/8 one arm kettlebell shoulder press

Min 2: 5-10 strict toes to bar

Min 3: 10 bent over dumbbell row

WOD: ''Wittman''

7 Rounds for time

15 kettlebell swings (55/35)

15 power cleans (42.5/30)

15 box jumps (24/20)

Conditioning:

600-500-400-300-200m row

rest 1:1 between the rounds

WOD: AMRAP 16 min.

20 double under

10 one arm dumbbell snatch (45/35) (right)

20 steps jumping lunge

10 one arm dumbbell snatch (45/35) (left)

Strength:

every 1.30 for 5 rounds 5 reps deadlift

(start from %60 and work up to %75 of your 1RM)

WOD: 5 rounds for time

4   man maker (45/35)

12 dumbbell facing burpees

200m run

Strength:

every 1.30 for 7 rounds 1 squat snatch

(start from %70 and work up to %95)

WOD: For time (12 minutes time cap.)

27-21-15-9 reps of

back squat (70/45)

chest to bar pull-up

CORE: AMRAP 7 minutes

30 seconds side plank (right)

15 v-up

30 seconds side plank (left)

Strength:

every 30 seconds for 30 rounds 1 squat clean

(increase the weight every 3 rounds and start from %50 of your 1RM)

WOD: teams of 2 complete for time

70 push-up

60 cal. row

50 wall ball (9/6)

40 target burpee

50 wall ball (9/6)

60 cal.row

70 push-up

Strength:

up to heavy 1 push press + 1 push jerk in 12 minutes

WOD: AMRAP 12 minutes

5 power snatch (50/30)

7 toes to bar

9 box jump over (24/20)

Accessory: EMOM 9 min.

Min 1: 3-8 strict pull-up

Min 2: 30 seconds kettlebell farmer's hold

Min 3: 12-16 steps one arm dumbbell overhead lunge

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of front squat

(start from %60 and work up to %80 of your 1RM front squat)

WOD: For time

18-15-12-9-6 reps of

hang power clean (50/30)

18-15-12-9-6 reps of

dumbbell thruster (45/35)

36-30-24-18-12 reps of

double under

18-15-12-9-6 reps of

hand release push-up

WOD: ''HOLBROOK''

10 rounds for time

5  thruster (50/35)

10 pull-up

100m run

1 minute rest

Strength: EMOM 10 min.

odd: 4-8 strict dips

even: 15-20 plate ground to overhead

WOD: 3 rounds for time

50 air squat

40 dumbbell one arm hang clean&jerk (45/35)

30 double under

20 v-up

10 burpee box jump (24/20)

Strength:

find 1RM back squat in 15 minutes

WOD:

every 2 minutes for 10 rounds death by wall balls and pull-ups

(2-2,4-4,6-6,...,20-20 reps of wall balls (9/6) and pull-ups)

Strength:

up to heavy 1 power clean + 1 hang power clean in 12 minutes

WOD: 4 Rounds for time

5   bear complex (50/30)

20 dumbbell snatch (45/35)

50 double under

100m kettlebell farmer's carry (55/35)

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of bench press

(climbing)

WOD: ''DIANE''

For time (10 minutes time cap.)

21-15-9 reps of

Deadlift (100/70)

Handstand push-up

Accessory: For time

7-6-5-4-3 reps of

chin-up

15-12-9-6-3 reps of

ball slam (9/6)

Strength:

every 1.30 for 7 rounds 2 drop and reset squat snatch

(start from %60 and work up to %85)

WOD:

9 minutes time cap.

60 power clean (60/40)

max. rep kettlebell goblet squat in the remaining time (55/35)

rest 2 minutes

amrap 9 minutes.

10 burpee over rower

15 cal. row

Strength:

every 1.15 for 7 rounds

4-3-2-1-2-3-4 reps of strict press

2-3-4-5-4-3-2 reps of push press

WOD: AMRAP 12 min.

4   bar/ring muscle-up

8   dumbbell step-up over (45/35)

12 sumo deadlift high pull (45/30)

16 push-up

CORE: For time

15-12-9 reps of

strict toes to bar

75-60-45 seconds

plank

WOD: ''McGhee''

AMRAP 30 min.

5   deadlift (125/85)

13 push-up

9   box jump (24/20)

WOD: EMOM 25 min.

min 1: max. rep hand release push-up

min 2: max. rep toes to bar

min 3: max. rep single/double under

min 4: 30-45 seconds wall sit

min 5: rest!

CORE:3 rounds

30 sit-ups

30 hollow body flutter kicks

30 kettlebell russian twists

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of back squat

(start from %80 and work up to %95 of your 1RM back squat)

Conditioning: 

6x250m row

rest 1:1 between the rounds

WOD: For time

10-8-6-4-2 reps of

power clean (45/25)

handstand push-up

power snatch (45/25)

Strength:

find 1RM clean&jerk in 15 minutes

WOD: AMRAP 10 min.

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

wall ball (9/6)

box jump (30/24)

toes to bar

Accessory: EMOM 9 min.

Min 1: 10-12 kettlebell shrug

Min 2: 8/8 one leg single kettlebell deadlift

Min 3: 8-12 bent over kettlebell row

Strength:

every 1.30 for 8 rounds

7-7-6-6-5-5-4-4 reps of unbroken overhead squat (climbing)

7-7-8-8-9-9-10-10 reps of deficit push-up

WOD: AMRAP 20 min.

10 pull-up

150m run

10 double dumbbell ground to overhead (45/35)

10 dumbbell front squat (45/35)

Strength:

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

WOD: For time (16 minutes time cap.)

12 squat clean thruster (45/20)

15 burpee box jump over (24/20)

9   squat clean thruster (55/25)

12 burpee box jump over (24/20)

6   squat clean thruster (65/30)

9   burpee box jump over (24/20)

3   squat clean thruster (75/35)

6   burpee box jump over (24/20)

Strength:

every 1.30 for 7 rounds 3 drop and reset squat snatch

(start from %50 and work up to %75 of your 1RM)

WOD: 10 rounds for time

5   dips

10 steps back rack lunge (50/30)

15 seconds dead hang hold

20 double under

WOD: ''COE''

10 rounds for time

10 thruster (42.5/30)

10 push-up

Conditioning: 

2x800m row

rest 1:1 between the rounds

WOD:

AMRAP 5 min.

5 push-up

5 pull-up

rest 90 seconds

AMRAP 5 min.

5 toes to bar

5 burpee to target

rest 90 seconds

AMRAP 5 min.

5 box jump (24/20)

5 v-up

Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of back squat

(start from %70 and work up to %85 of your 1RM)

WOD: For time

cash in: 75 air squat

then 5 rounds

10 dumbbell push press (45/35)

15 kettlebell swing (55/35)

200m run

cash out: 75 air squat

Strength:

every 1.30 for 7 rounds 2-2-2-1-1-1-1 reps of clean and jerk

(start from %80 and work up to %95 of your 1RM)

WOD: 4 rounds for time (16 minutes time cap.)

10 hang power clean (50/35)

50 double under

4   burpee bar/ring muscle-up

CORE: EMOM 9 min.

Min 1: 8-12 hollow rock

Min 2: 20-30 kettlebell russian twist

Min 3: 10-15 seconds l-hang hold

Strength:

find 1RM front squat in 15 minutes

WOD: For time

32 dumbbell snatch (45/35)

8   chest to bar pull-up

24 dumbbell snatch (45/35)

12 chest to bar pull-up

16 dumbbell snatch (45/35)

16 chest to bar pull-up

30 dumbbell step-up over (45/35)

16 chest to bar pull-up

16 dumbbell snatch (45/35)

12 chest to bar pull-up

24 dumbbell snatch (45/35)

8   chest to bar pull-up

32 dumbbell snatch (45/35)

Barbell conditioning:

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of touch and go power snatch

WOD: For time (12 minutes time cap.)

15-12-9-6-3 reps of

deadlift (100/60)

wall ball (9/6)

*15 push-up after every round

Accessory: EMOM 9 min.

Min 1:12-16 dumbbell front rack lunge

Min 2: 15-20 sit-up

Min 3: 8-10 hammer curl

Strength: EMOM 14 min.

odd: 6-5-4-3-4-5-6 reps of strict press

even: 6-5-4-3-4-5-6 reps of strict pull-up

WOD: Teams of 2 complete AMRAP in 25 minutes

12 clean & jerk (60/35)

15 synchronized over the bar burpee

40 cal. row

15 synchronized toes to bar

WOD: ''RENE''

7 rounds for time

400m run

21 walking lunge

15 pull-up

9  burpee

Strength: EMOM 12 min.

death by dips

(1,2,3...12 reps of dips)

WOD: 

AMRAP 10 min.

200m row

10 push-up

10 dumbbell snatch (45/35)

rest 2 minutes

AMRAP 10 min.

15 box jump over (24/20)

10 toes to bar

15 kettlebell swing (55/35)

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of back squat

(start from %60 and work up to %75 of your 1RM back squat)

WOD: 2 rounds for time

20 power clean (45/30)

20 pull-up

15 power clean (45/30)

15 chest to bar pull-up

10 power clean (45/30)

10 bar muscle-up

Strength:

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

WOD: AMRAP 15 min.

30-20-10 reps of

one arm dumbbell hang clean & jerk (45/35)

double under

one arm dumbbell overhead lunge (45/35)

Accessory: EMOM 8 min.

odd: 3-8 handstand push-up

even: 3-8 chin-up

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of front squat

(start from %60 and work up to %95 of your 1RM front squat)

WOD: 4 rounds for time (14 minutes time cap.)

12 push press (50/30)

12 box jump (24/20)

12 wall ball (9/6)

max. rep man maker (45/35) in the remaining time

CORE: EMOM 9 min.

min 1: 8/8 alternate one leg v-up

min 2: 30-45 seconds plank (on hands)

min 3: 8-12 strict knees to elbow

Strength:

every 1.30 for 7 rounds 3-3-3-2-2-2-2 reps of clean&jerk

(start from %70 and work up to %85 of your 1RM clean&jerk)

(drop and reset)

WOD: For time

40 cal. row

40 power snatch (40/25)

40 hand release push-up

40 overhead squat (40/25)

40 burpee

Strength A)

every 1.30 for 7 rounds 5 rep bench press 

(climbing)

Strength B)

every 1.30 for 7 rounds 5 rep deadlift

(climbing)

WOD: '' backwards Fran'' (10 minutes time cap.)

9-15-21 reps of

thrusters (42.5/30)

pull-up

WOD: ''DANIEL''

for time

50 pull-up

400m run

21 thruster (42.5/30)

800m run

21 thruster (42.5/30)

400m run

50 pull-up

Strength/Conditioning: EMOM 12 min.

death by dumbbell step-up over

(1,2,3...12 reps of dumbbell step-up overs)

WOD: For time

100 wall ball (9/6)

*everytime you break 100m run

CORE: EMOM 9 min.

min 1: 15-20 medicine ball sit-up

min 2: max. rep toes to bar

min 3: 30-45 seconds plank

Strength:

find your 1RM back squat in 15 minutes

WOD: For time

12 power snatch (40/20)

60 double under

12 burpee pull-up

9 power snatch (50/25)

50 double under

9 burpee pull-up

6 power snatch (60/30)

40 double under

6 burpee pull-up

3 power snatch (70/35)

30 double under

3 burpee pull-up

Strength:

every 45 seconds for 15 rounds 1 bear complex

(work up to a heavy single)

WOD: 12 minutes time cap.

(1-1,2-2,3-3... reps of)

hang power clean (50/30)

push-up

Accessory: EMOM 9 min.

min 1: 8-10 dumbbell arnold press

min 2: 12-15 glute bridge

min 3: 10-12 bent over dumbbell row

Strength:

every 1.30 for 5 rounds 1 front squat

(start from %85 and work up to %95 of your 1RM front squat)

WOD: EMOM 25 min.

min 1: max. rep dumbbell push press (45/35)

min 2: max. cal. row

min 3: max. rep. kettlebell sumo deadlift high pull (55/35)

min 4: max. rep. jumping lunge

min 5: rest!

Strength:

every 2.00 min for 8 rounds

8-7-6-5-4-3-2-1 reps of touch and go deadlift (climbing)

1-2-3-4-5-6-7-8 reps of strict dips

WOD: (10 minutes time cap.)

6 rounds

6 burpee box jump over (24/20)

6 overhead squat (50/30)

6 toes to bar

CORE: 3 rounds

20 seconds hollow hold

30 kettlebell russian twist

40 flutter kick

Strength:

every 1.30 for 7 rounds 4-4-4-3-3-3-3 reps of clean and jerk

(start from %60 and work up to %75 of your 1RM clean and jerk)
(drop and reset)

WOD: AMRAP 20 min.

40 double under

20 dumbbell snatch (45/35)

10 front squat (50/35)

5   bar/ring muscle-up

WOD: '' HAMMER''

Five rounds for time

5    power clean (60/42.5)

10  front squat (60/42.5)

5    push jerk (60/42.5)

20  pull-up

rest 90 second after every round

Strength: EMOM 12 min.

odd: 12-15 medicine ball clean

even: 6-10 strict dips

Conditioning: For time

30-25-20-15-10 cal. row

rest 1:1

WOD: For time

21-15-9-15-21 reps of

v-up

box jump over (24/20)

double under

hand release push-up

Strength:

A) every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of back squat

(start from %75 and work up to %95 of your 1RM back squat)

B) every 1.30 for 7 rounds 3 touch and go power clean

(start from %65-70 of your 1RM)

WOD: For time (10 minutes time cap.)

60 thrusters (42.5/30)

*everytime you break 7 burpee

Strength:

every 1.15 for 8 rounds 8-7-6-5-4-3-2-1 reps of bench press

WOD: AMRAP 12 min.

4 strict pull-up

8 box jump (30/24)

12 dumbbell snatch (45/35)

150m run

Accessory: EMOM 9 min.

Min 1: 15 double kettlebell shrug

Min 2: 4-8 strict toes to bar

Min 3: 6 dumbbell front raise + 6 dumbbell lateral raise

Strength:

every 1.30 for 5 rounds 3 front squat

(start from %75 and work up to %85 of your 1RM)

WOD: For time

3 rounds

24 push-up

15 deadlift (80/50)

3 rounds

12 seated dumbbell press (45/35)

10 deadlift (100/60)

3 rounds

6 handstand push-up

5 deadlift (120/70)

Strength:

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

WOD: 

AMRAP 8 minutes

10 one arm dumbbell hang clean & jerk (45/35)

10 chest to bar pull-up

rest 2 minutes

AMRAP 8 minutes

15 cal. row

15 wall ball (9/6)

Strength:

every 1.15 for 7 rounds 5-4-3-2-3-4-5 reps of strict press

WOD: For time

21-18-15-12-9-6-3 reps of 

over the bar burpee

sumo deadlift high pull (45/25)

WOD: ''FOO''

buy in:

13 bench presses (75/50)

then AMRAP 20 min.

7   chest to bar pull-up

77 double under

2   squat clean thruster (75/50)

28 sit-up

EMOM 12 min:

death by dumbbell thrusters

(1,2,3,4...12 reps of dumbbell thrusters)

WOD: AMRAP 15 min.

5   strict dips

10 kettlebell swing (55/35)

15 double under

CORE: For time

40-30-20-10 reps of 

sit-up

kettlebell russian twist

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of 

(1 power snatch + 1 hang power snatch + 1 overhead squat)

WOD: every 3.00 min. for 6 rounds

8   deadlift (90/55)

12 toes to bar

150m run

rest 60 seconds after every round

Strength:

every 45 seconds for 20 rounds 1 power clean

(start from %50 and work up to a heavy single)

WOD: 4 rounds for time (10 minutes time cap.)

10 push press (45/25)

10 sumo deadlift high pull (45/25)

4   bar/ring muscle-up

Accessory: EMOM 9 min.

Min 1: 10-12 dumbbell floor press

Min 2: 45 seconds plank

Min 3: 3-6 chin-up

Strength:

every 1.30 for 5 rounds 5 reps front squat

(start from %65 and work up to %75 of your 1RM front squat)

WOD: Teams of 2 complete AMRAP in 22 minutes

2 rounds

50 cal. row

50 wall ball (9/6)

50 knees to chest

50 push-up

max. rep handstand push-up in the remaining time

Strength:

up to heavy 1 push press + 2 push jerk in 12 minutes

WOD: 12 minutes time cap.

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

power snatch (45/25)

burpee pull-up

EMOM 9 min.

Min 1: 10 dumbbell hammer curls

Min 2: 15-20 v-up

Min 3: 10 dumbbell skull crushers

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of back squat

(start from %70 and work up to %90 of your 1RM back squat)

WOD: For time

30 box jump over (24/20)

6   hang power clean (60/35)

20 box jump over (24/20)

9   hang power clean (60/35)

10 box jump over (24/20)

12 hang power clean (60/35)

150 double under

12 hang power clean (60/35)

10 box jump over (24/20)

9   hang power clean (60/35)

20 box jump over (24/20)

6   hang power clean (60/35)

30 box jump over (24/20)

WOD: ''EMILY''

10 rounds for time

30 double under

15 pull-up

30 air squat

100m sprint

rest 2.00 minutes

Strength: EMOM 10 min.

death by push-up

(2-4-6-8-10...-20) reps of push-up

Conditioning:

4x500m row

rest 1:1

WOD: AMRAP in 12 min.

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

burpee

toes to bar

dumbbell push press (45/35)

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of clean and jerk

(drop and reset)

WOD: For time

cash in: 60 cal. row

then 5 rounds

8 chin-up

10 strict dips

12 back squat (70/45) (no racks)

cash out: 60 cal. row

WOD A) (12 minutes time cap.)

5 rounds

16 dumbbell snatch (45/35)

200m run

max. rep bear complex (50/35) in the remaining time

rest 2 minutes

WOD B) (12 minutes time cap.)

4 rounds

6 bear complex (50/35)

200m run

max. rep dumbbell snatch (45/35) in the remaining time

Accessory: EMOM 10 min.

odd: 8/8 one arm dumbbell strict press

even: 8-12 high box jump

Strength:

find your 1RM front squat in 15 minutes

WOD: EMOM 20 min.

Min 1: max. rep power clean (50/35)

Min 2: max. rep hand release push-up

Min 3: max. rep kettlebell swing (55/35)

Min 4: max. rep over the bar burpee

Min 5: rest!

Strength:

every 45 seconds for 20 rounds 1 squat snatch

(start from %50 and build up to heavy single)

WOD: AMRAP 10 min.

15 wall ball (9/6)

20 sit-up

25 double under

CORE: 4 rounds (8 minutes time cap.)

15 hollow rock

6-9 strict toes to bar

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of deadstop deadlift

(start from %60 and work up to %85-90 of your 1RM)

WOD: For time

15-12-9 reps of

pull-up

strict press (40/20)

12-9-6 reps of

chest to bar pull-up

push press (50/25)

9-6-3 reps of

bar muscle-up

push jerk (60/30)

Strength:

every 1.30 for 7 rounds 7-6-5-4-3-2-1 reps of front squat

WOD: AMRAP in 20 minutes

''VIOLA''

run 400m

11 power snatch (42.5/30)

17 pull-up

13 power clean (42.5/30)

Conditioning: EMOM 15 min.

burpee box jump over (24/20)

WOD: EMOM 25 min.

min 1: max rep dips

min 2: max rep air squat

min 3: max rep v-up

min 4: max. rep double under

min 5: rest

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of touch and go power snatch

WOD: AMRAP 18 min.

7 handstand push-up

14 pull-up

21 wall ball (9/6)

250m run

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of back squat

WOD: For time

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

hang power clean (50/35)

toes to bar

CORE: EMOM 8 min.

odd: 20-30 kettlebell russian twist

even: 20-30 seconds hollow hold

Strength:

A) every 1.30 for 5 rounds

5 strict press (climbing)

rest 2 minutes

B) emom 4 min.

8 barbell row (across)

WOD: For time (25 minutes time cap.)

teams of 2:

750-600-450-300m row

20-15-10-5 reps of synchronized over the bar burpee

40-30-20-10 reps of thrusters (42.5/30)

75-60-45-30 seconds plank (together)

Strength:

every 1.15 for 9 rounds 5-5-4-4-3-3-2-2-1-1-1 reps of overhead squat

WOD: For time (12 minutes time cap.)

40-30-20-10 reps of 

dumbbell snatch (45/35)

25-20-15-10 reps of

box jump (24/20)

Accessory: EMOM 12 min.

odd: 10 steps dumbbell front rack lunge

even: 10-15 deficit push-up

Strength:

find 1RM hang squat clean in 13 minutes

WOD: 2 rounds for time

30 burpee pull-up

30 push jerk (45/25)

30 double under

30 sumo deadlift high pull (45/25)

WOD: ''TOMMY MAC''

2 Rounds for time

12 burpee

12 thrusters (50/35)

12 burpee

12 power snatch (50/35)

12 burpee

12 push jerk (50/35)

12 burpee

12 hang squat clean (50/35)

12 burpee

12 overhead squat (50/35)

Conditioning: EMOM 15 min.

death by wall ball (9/6)

WOD: For time

20 pull-up

20 push-up

15 pull-up

15 push-up

10 pull-up

10 push-up

50 box jump (24/20)

10 push-up

10 pull-up

15 push-up

15 pull-up

20 push-up

20 pull-up

Strength A: EMOM 10 min.

2 sets of:

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

(2nd set must be heavier)

Strength B: EMOM 10 min.

2 sets of:

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

(2nd set must be heavier)

WOD: For time (10 minutes time cap.)

50 power snatch (45/25)

*everytime you break 20 double unders

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of power clean

WOD: For time

cash in: 50 cal. row

then 15-12-9-6-3 reps of

deadlift (100/60)

hand release push-up

cash out: 400m run

WOD: 16 minutes time cap.

4 rounds for time

15 box jump over (24/20)

15 push press (50/35)

15 toes to bar

Accessory: EMOM 9 min.

Min 1: 8/8 alternate dumbbell front raise

Min 2: 8-10 dumbbell hammer curl

Min 3: 16-20 steps reverse lunge

CORE: 10 Rounds

tabata plank

Strength:

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

WOD:

AMRAP 9 minutes

21-15-9 reps of

dumbbell hang power clean (45/35)

dips

rest 2 minutes

AMRAP 9 minutes

30-20-10 reps of

sit-up

double under

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of thruster

WOD: 16 minutes time cap.

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

overhead squat (50/30)

over the bar burpee

chest to bar pull-up

Strength:

every 30 seconds for 20 rounds 

1 power clean + 1 hang power clean

WOD: '' The Chief''

5 Rounds 

AMRAP in 3 minutes

3 Power Clean (60/42.5)

6 Push-up

9 Air Squat

rest 1 minute

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of back squat

WOD:

AMRAP 8 min.

8 push press (50/35)

8 sumo deadlift high pull (50/35)

rest 2 minutes

AMRAP 8 min.

10 burpee

10 wall ball (9/6)

WOD: AMRAP 20 min.

15 box jump over (24/20)

15 push-up

15 knees to chest

15 dumbbell snatch (45/35)

CORE: 3 Rounds

25 v-up

40 flutter kick

60 seconds plank

Strength: EMOM 10 min.

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

WOD: AMRAP 12 min.

4 clean&jerk (60/40)

6 toes to bar

8 wall ball (9/6)

Accessory: EMOM 8 min.

odd: 2-4 man maker

even: 20-30 seconds hollow hold

Strength:

every 1.30 for 5 rounds 10-8-6-4-2 reps of deadstop deadlift

WOD: Teams of 2 complete AMRAP in 24 minutes

1)Athlete A: deadlift hold (90/60)

   Athlete B: 15 burpee

(then switch)

2) Athlete A: dead hang hold

    Athlete B: 20 cal. row

(then switch)

3) Athlete A: plank hold (on hands)

    Athlete B: 25 sit-up

(then switch)

Strength: 

every 1.30 for 7 rounds 5 front squat

(climbing)

WOD:

''FRAN'' For time (6 minutes time cap.)

21-15-9 reps of 

Thrusters (42.5/30)

Pull-ups

rest 4 minutes

For time (8 minutes time cap.)

21-15-9 reps of

Power clean (42.5/30)

Box jump (24/20)

Strength:

every 1.15 for 8 rounds 4-4-3-3-2-2-1-1 reps of strict press

WOD: For time

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

(1 push up + 1 hand release push up) = 1

5-10-15-20-25-30-35-40-45-50 reps of 

double unders

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

hang power snatch (50/35)

WOD: ''FATAL 40''

For time

40 wall ball (9/6)

40 hang clean (42.5/30)

40 pull-up

40 deadlift (42.5/30)

40 push-up

40 box jump (24/20)

40 kettlebell swing (55/35)

40 toes to bar

40 air squat

40 hang snatch (42.5/30)

40 double under

40 sit-up

40 burpee

400m run at start and after each 40-rep movement

Strength: EMOM 12 min.

odd: 3-8 strict pull-up/10-15 jumping pull-up

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

WOD: 5 Rounds for time

10 burpee box jump (24/20)

20 sit-up

30 air squat

40 seconds side plank (20 seconds each side)

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of deadlift

WOD:

AMRAP 9 min.

10 hang power clean (50/35)

20 double under

rest 2 minutes

AMRAP 9 min.

20 cal. row

20 hand release push-up

Strength:

up to heavy 2 squat clean + 1 push jerk in 12 minutes

WOD: AMRAP 20 min.

9 pull-up

12 kettlebell goblet squat (55/35)

150m run

6 chest to bar pull-up

12 one arm dumbbell hang clean&jerk (45/35)

150m run

3 bar muscle-up

12 one arm dumbbell snatch (45/35)

150m run

Strength:

every 1.30 for 10 rounds 5-5-4-4-3-3-2-2-1-1 reps of squat snatch

(drop and reset)

WOD: For time

35 bear complex (45/30)

*every minute starts with 4 deadlift

CORE: 3 Rounds

30 seconds crunch

30 seconds rest

30 seconds flutter kick

30 seconds rest

30 seconds plank

30 seconds rest

Strength: EMOM 10 min.

3 reps paused bench press  (3 seconds pause at the chest)

(climbing)

WOD:

AMRAP 7 Min.

75 wall ball (9/6)

max. rep kettlebell swing (55/35) in the remaining time

rest 90 seconds

AMRAP 6 Min.

75 push-up

max. rep. wall ball (9/6) in the remaining time

rest 90 seconds

AMRAP 5 Min.

75 kettlebell swing (55/35)

max. rep push-up in the remaining time

Strength:

up to heavy 3 reps back squat in 12 minutes

WOD: For time

18 clean&jerk (40/25)

10 box jump (24/20)

15 clean&jerk (50/30)

20 box jump (24/20)

12 clean&jerk (60/35)

30 box jump (24/20)

9   clean&jerk (70/40)

40 box jump (24/20)

Conditioning: EMOM 12 Min.

death by burpee pull-up (1 burpee pull-up+2 burpee pull-up...+12 burpee pull-up)

WOD: For time

11-10-9-8-7-6-5-4-3-2-1 reps of

Hand release push-up

Sit-up

Box jump over (24/20)

Knees to chest

Lunge (each side)

Strength:

every 1.30 for 9 rounds 6-5-4-3-2-3-4-5-6 reps of bench press

WOD: For time (12 minutes time cap.)

25-20-15-10 reps of 

wall ball (9/6)

pull-up

CORE: EMOM 9min.

Min 1: 30-45 seconds plank

Min 2: 15-20 v-up

Min 3: 4-8 strict toes to bar

Strength:

every 1.15 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of deadlift

WOD: Teams of 2 complete for time (23 minutes time cap.)

cash in: 1000m row

then 4 rounds

12 power clean (50/3)

12 synchronized over the bar burpee

20 synchronized kettlebell swing (55/35)

cash out: run 500m together

Strength:

find your 1RM squat clean thruster in 12 minutes

WOD: For time

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

push-up

power snatch (45/30)

box jump (24/20)