Strength:

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

WOD: 4 rounds for time

10 deadlift (110/70)

15 over the bar burpee

200m medicine ball carry (9/6)

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of bench press

WOD: For time

27-21-15-9 reps of

Squat Clean (50/30)

Handstand push-up

Conditioning: EMOM 12 Min.

death by burpees + air squats

(1 burpee+9 air squats, 2 burpees + 10 air squats .... 12 burpees + 20 air squats)

WOD: For time

40-30-20-10 reps of

Box Jump (24/20)

V-up

*15 dips after every round

Strength:

up to heavy 1 squat snatch + 2 overhead squat in 12 minutes

WOD: teams of 2 complete AMRAP in 20 minutes

athlete A: plank hold

athlete B: 15 cal. row

then switch

athlete A: handstand hold (on wall)

athlete B: 20 kettlebell swing (55/35)

then switch

athlete A: deadhang hold

athlete B: 15 push-up

then switch

Strength:

find 1RM Back Squat in 15 minutes

WOD: 3 Rounds

max. rep power clean (50/35) in 90 seconds 

1 minute rest

max. rep push jerk (50/35) in 90 seconds

1 minute rest

max. rep power snatch (50/35) in 90 seconds

1 minute rest

WOD: AMRAP 20 Min.

5 bar muscle-up

10 burpee box jump over (24/20)

15 toes to bar

30 double under

CORE: EMOM 9 Min.

Min 1: 20-25 sit-up

Min 2: 20-30 seconds flutter kick

Min 3: 20-30 seconds hollow hold

Strength:

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

WOD: For time

15 hand release push-up

15 wall ball (9/6)

20 hand release push-up

20 wall ball (9/6)

25 hand release push-up

25 wall ball (9/6)

500m run

25 wall ball (9/6)

25 hand release push-up

20 wall ball (9/6)

20 hand release push-up

15 wall ball (9/6)

15 hand release push-up

Strength:

up to heavy 2 power clean + 1 thruster in 12 minutes

WOD:For time

15-12-9-6-9-12-15 reps of

Front Squat (60/40)

Chest to bar pull-up

*20 dumbbell snatch after every round (45/35)

Strength: EMOM 12 Min.

Odd: 10 dumbbell bench press

Even: 6 barbell row

WOD: For time

16-24-32-40 reps of

one arm dumbbell push press (45/35)

8-12-16-20 reps of

sumo deadlift high pull (42.5/30)

20-40-60-80 reps of

double under

Conditioning: every 1.30 for 10 rounds

death by run + hand release push-up

(100m run + 7-8-9...-16 hand release push-ups)

WOD: Teams of 2 complete AMRAP in 20 minutes

40 cal. row

20 dips

40 steps jumping lunge

20 pull-up

Strength:

up to heavy 3 reps back squat in 12 minutes

WOD: 5 Rounds for time

60 double under

30 sit-up

15 power clean (50/35)

Strength:

up to heavy 3 reps strict press in 12 minutes

WOD: For time

15-12-9 reps of

pull-up

overhead squat (42.5/30)

immediately into

12-9-6 reps of

chest to bar pull-up

overhead squat (50/35)

immediately into

9-6-3 reps of

bar muscle-up

overhead squat (60/40)

WOD: EMOM 30 Min.

Min 1: max. rep push-up

Min 2: max. rep box jump over (24/20)

Min 3: max. rep dumbbell snatch (45/35)

Min 4: max. cal. row

Min 5: rest!

CORE: EMOM 6 Min.

Min 1: 15-20 v-up

Min 2: 20-30 kettlebell russian twist

Min 3: 30-45 seconds plank

Strength:

every 1.30 for 9 rounds 6-6-6-4-4-4-2-2-2 reps of front squat

WOD: For time

21-15-9-15-21 reps of

Clean&Jerk (50/35)

*150m Kettlebell/Dumbbell Farmer's carry after every round (55/35)

Strength:

every 1.30 for 7 rounds 7-6-5-4-3-2-1 reps of power snatch

WOD: 18 minutes time cap.

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

Wall Ball (9/6)

Burpee

Knees to elbow

Strength:

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

WOD:4 Rounds for time

15 handstand push-up

20 overhead squat (50/35)

250m medicine ball carry (9/6)

Conditioning: EMOM 12 Min.

death by burpees + wall balls

(1 burpee + 1 wall ball... 12 burpees + 12 wall balls)

WOD: For time

4-3-2-1-2-3-4 sets of

''Cindy''

*30 double unders after every round

Strength:

find 1RM Deadlift in 15 minutes

WOD: For time

15 Thrusters (42.5/30)

100m run

12 Thrusters (50/35)

150m run

9 Thrusters (55/40)

200m run

6 Thrusters (60/45)

250m run

3 Thrusters (65/50)

300m run

Strength:

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

WOD: 18 minutes time cap.

cash in: 50 cal. row

then 4 rounds

12 power clean (60/35)

16 toes to bar

max. rep bar muscle-up in the remaining time

Strength: EMOM 12 Min.

2 sets of (1 hang squat snatch + 1 squat snatch)

WOD: For time

10-20-30-40 reps of

kettlebell swing (55/35)

8-12-16-20 reps of

push press (60/35)

Strength:

up to heavy 5 reps Back Squat in 12 minutes

WOD: For time

27-21-15-9 reps of

Sumo deadlift high pull (42.5/30)

Hand release push-up

immeadiately into

27-21-15-9 reps of

Wall ball (9/6)

Box jump over (24/20)

Strength:

every 1.15 for 8 rounds

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

1-1-2-2-3-3-4-4 reps of push jerk

WOD: AMRAP 20 Min.

12 chest to bar pull-up

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

24 double under

WOD: EMOM 25 Min.

Min 1: max. rep hand release push-up

Min 2: max. rep kettlebell swing (55/35)

Min 3: max. cal. row

Min 4: max. rep air squat

Min 5: rest!

CORE: EMOM 9 Min.

Min 1: 45 seconds plank

Min 2: max. rep kettlebell russian twist in 45 seconds

Min 3: max. rep flutter kicks in 30 seconds

Strength: EMOM 12 Min.

odd: 4-8 strict chin-up/10-15 jumping chin-up

even: 4-8 strict dips/10-15 jumping dips

WOD: AMRAP 20 Min.

10 burpee pull-up

20 seconds hollow hold

16 steps lunge

20 sit-up

Strength:

up to heavy 3 reps Front Squat in 12 minutes

WOD: For time

10 Push-up

10 Toes to bar

150m Run

15 Push-up

15 Toes to bar

200m Run

20 Push-up

20 Toes to bar

250m Run

50 Wall Ball (9/6)

250m Run

20 Toes to bar

20 Push-up

200m Run

15 Toes to bar

15 Push-up

150m Run

10 Toes to bar

10 Push-up

Strength:

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

WOD: Team of 2 complete AMRAP in 20 minutes

15 Bear Complex (50/35)

60 cal. row

Strength:

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

WOD: 16 minutes time cap.

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

hang power clean (50/35)

handstand push-up

over the bar burpee

Strength:

up to heavy 3 reps thrusters in 12 minutes

WOD: For time

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

chest to bar pull-up

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

dumbbell snatch (45/35)

*25 double unders after every round

Strength:

every 1.15 for 10 rounds 4-4-3-3-2-2-2-1-1-1 reps of hang power clean

WOD: AMRAP in 15 minutes

10 Push Jerk (60/35)

15 Back Squat (60/35)

Strength:

every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of Bench Press

WOD: ''16.5''

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

Thrusters (42.5/30)

Bar facing burpees