Strength:

every 45 seconds for 20 rounds 1 squat snatch

(increase the weight every 5 rounds)

WOD: For time

cash in: 800m row

then 3 rounds

10 bear complex (50/35)

40 kettlebell swing (55/35)

cash out: 150 double unders

Strength:

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

WOD: For time (12 minutes time cap.)

12-9-6-9-12 reps of

push jerk (50/35)

toes to bar

*100m kettlebell farmer's carry (55/35) after every round

Accessory: EMOM 6 min.

odd: 10 bent over dumbbell row

even: 8/8 dumbbell split squat

Strength: EMOM 10 min.

2 strict press

(climbing)

WOD: in teams of 2 for time

100 wall ball (9/6)

100 burpee

100 power clean (50/35)

Strength:

every 1.15 for 8 rounds 5-5-4-4-3-3-2-2 reps of deadlift

WOD: AMRAP 12 min.

10 pull-up

100m run

10 power snatch (42.5/30)

20 double under

CORE: 3 rounds

45 seconds plank

30 flutter kick

20 v-up

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of 1 squat clean + 1 hang squat clean

WOD: 16 minutes time cap.

5-10-15... reps of

dumbbell hang clean & jerk (45/35)

box jump (24/20)

push-up

Strength:

every 1.30 for 8 rounds 5 rep paused bench press

(3 seconds pause at the chest)

WOD: '' HILDY''

for time

100 cal. row

75 thruster (20/15)

50 pull-up

75 wall ball (9/6)

100 cal.row

Conditioning: every 1.30 for 10 rounds

death by burpees + sit-ups (3 burpees+ 3 sit-ups,4 burpees + 4 sit-ups,...,12 burpees + 12 sit-ups)

WOD:

AMRAP 10 min.

10 dumbbell snatch (45/35)

10 knees to chest

rest 90 seconds

AMRAP 10 min.

10 hand release push-up

10 wall ball (9/6)

Strength: EMOM 10 min.

3 front squat 

(climbing)

WOD: '' DANNY''

AMRAP 20 min.

30 box jump (24/20)

20 push press (50/35)

30 pull-up

Conditioning: EMOM 12 min.

death by burpees + v-ups 

(1 burpee + 1 v-up, 2 burpees + 2 v-ups... 12 burpees + 12 v-ups)

WOD:

amrap 10 min

10 pull-up

10 dips

rest 2 minutes

amrap 10 min.

10 toes to bar

20 steps lunge

Strength:

every 1.15 for 9 rounds 7-6-5-4-3-4-5-6-7 reps of back squat

WOD: For time

21-15-9-15-21 reps of

power clean (50/35)

push-up

*150m kettlebell farmer's carry (55/35) after every round

Strength:

find 1RM hang power clean + push press in 12 minutes

WOD: 15 minutes time cap.

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

sumo deadlift high pull (42.5/30)

wall ball (9/6)

Accessory: EMOM 6 min.

odd: 4-10 chin-up

even: 8-12 dumbbell step-up

Strength:

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

WOD: AMRAP 12 min.

8 burpee pull-up

15 kettlebell swing (55/35)

100m run

CORE: 3 rounds

30-30 seconds side plank

20 crunch

15 knees to chest

Strength:

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

WOD: AMRAP 20 min.

40 air squat

20 dumbbell snatch (45/35)

40 sit-up

20 push jerk (50/35)

Strength:

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of unbroken thrusters

(no racks)

WOD: For time

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

hang power clean (60/40)

double under

chest to bar pull-up

Strength:

every 1.30 for 8 rounds 5 rep paused bench press

(3 seconds pause at the chest)

WOD: '' HILDY''

for time

100 cal. row

75 thruster (20/15)

50 pull-up

75 wall ball (9/6)

100 cal.row

Conditioning:

every 1.30 for 10 rounds death by burpees + cal. row

(3 burpee + 3 cal. row,4 burpee + 4 cal. row... 12 burpee + 12 cal. row)

WOD: 4 rounds for time

100 single under

20 push-up

60 seconds wall sit

20 toes to bar

Strength:

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

WOD: 12 minutes time cap

for time

100 double dumbbell hang clean & jerk (45/35)

*everytime you break 6 goblet squat (55/35)

CORE: for time

100 sit-up

Strength:

up to heavy 1 power clean + 1 hang power clean + 2 front squat in 12 minutes

WOD:

AMRAP 10 min.

15 cal. row

9  thruster (42.5/30)

rest 2 minutes

AMRAP 10 min.

6 handstand push-up

12 kettlebell swing (55/35)

Strength:

find your 3RM push press in 15 minutes

WOD: teams of 2 complete amrap in 21 minutes

8 bar muscle-up/16 chest to bar pull-up

24 wall ball (9/6)

16 power snatch (50/35)

24 box jump over (24/20)

Strength:

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

WOD: AMRAP 12 min.

6 hang power clean (50/35)
8 over the bar burpee

20 double under

Accessory: EMOM 6 min.

odd: 12 dumbbell deadlift

even: 4-10 dips

Strength:

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

WOD: For time

30-25-20-15-10 reps of

hand release push-up

8-7-6-5-4 reps of

bear complex (50/35)

30-25-20-15-10 reps of 

v-up

Strength:

every 1.30 for 7 rounds 3 rep deadlift (climbing)

WOD: ''HELEN''

3 rounds for time

400m run

21 kettlebell swing (55/35)

12 pull-up

Conditioning: EMOM 12 Min.

odd: max. cal. row

even: rest

Strength: EMOM 12 Min.

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

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

WOD: AMRAP 20 Min.

10 burpee

15 v-up

10 hand release push-up

15 box jump over (24/20)

Strength (1): EMOM 8 Min.

5 back squat (climbing)

Strength (2): EMOM 10 Min.

3 power snatch (climbing)

WOD: AMRAP 9 Min.

5 dumbbell front squat (45/35)

7 toes to bar

9 kettlebell swing (55/35)

Strength:

every 30 seconds for 30 rounds 1 clean&jerk 

(increase the weight every 5 rounds)

WOD: AMRAP 12 Min.

5   deadlift (100/60)

10 burpee pull-up

150m run

Accessory: EMOM 8 Min.

odd: 8/8 dumbbell reverse lunge

even: 8 dumbbell hammer curl

Strength:

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

WOD: 12 minutes time cap.

2-2,4-4,6-6... reps of 

hang power snatch (50/35)

wall ball (9/6)

CORE: 4 rounds

15 medicine ball sit-up

30 kettlebell russian twist