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)

Strength: EMOM 10 min.

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

WOD: AMRAP 10 min.

7 push press (50/35)

7 burpee

7 chest to bar pull-up

Accessory: EMOM 9 min.

Min 1: 20-24 steps jumping lunge

Min 2: 10-12 dumbbell floor press

Min 3: 8/8 alternating dumbbell curl

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of 1 snatch grip high pull + 1 power snatch

WOD: 5 Rounds for time

6   man maker (45/35)

24 double under

12 overhead squat (50/35)

18 sit-up

WOD: '' Scooter ''

• With a Running Clock in 35 minutes

• First, AMRAP in 30 minutes (with a Partner)

• 30 Double-Unders

• 15 Pull-Ups

• 15 Push-Ups

• 100 meter Sprint

• Partners alternate rounds

• Then, 5 minutes to find a 1-rep-max Partner Deadlift

For the AMRAP, one partner work while the other rests, switching after each full round is completed.

Conditioning:

every 1.30 for 10 rounds death by burpee + shuttle run

(1 burpee + 1 shuttle run, 2 burpee + 2 shuttle run... 10 burpee + 10 shuttle run)

WOD: For time

40-30-20-10 reps of

double unders

20-16-12-8 reps of

dips

40-30-20-10 reps of

squats

20-16-12-8 reps of

toes to bars

Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of touch and go power clean

WOD: For time

4 bar muscle-up

24 dumbbell snatch (45/35)

5 bar muscle-up

20 dumbbell snatch (45/35)

6 bar muscle-up

16 dumbbell snatch (45/35)

40 steps back rack lunge (60/40)

16 dumbbell snatch (45/35)

6 bar muscle-up

20 dumbbell snatch (45/35)

5 bar muscle-up

24 dumbbell snatch (45/35)

4 bar muscle-up

Strength:

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

WOD: 13 minutes time cap.

5 rounds for time

10 deadlift (100/60)

10 dumbbell hang squat clean thrusters (45/35)

Accessory: EMOM 8 Min.

odd: 30 seconds goblet squat hold

even: 2-4 wall climb

Strength:

every 2.00 for 7 rounds

7-6-5-4-3-2-1 reps of

bench press

1-2-3-4-5-6-7 reps of

strict pull-up

WOD: 12 minutes time cap.

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

dumbbell push press (45/35)

v-up

* run 50m after every round

CORE: 3 rounds

10 toes to bar

20 seconds hollow hold

Strength:

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

WOD: 20 minutes time cap.

4 rounds

15 hang power clean (50/35)

20 box jump over (24/20)

25 hand release push-up

max. rep thrusters in the remaining time

Strength:

find 1RM push jerk in 15 minutes

WOD:

AMRAP 10 min.

15 wall ball (9/6)

15 cal. row

rest 2 minutes

AMRAP 10 min.

12 sumo deadlift high pull (42.5/30)

12 over the bar burpee

Strength: EMOM 10 min.

odd: 10-12 dumbbell bench press

even: 12-15 sumo kettlebell high pull

WOD: ''ROY''

5 Rounds for time

15 deadlift (100/75)

20 box jumop (24/20)

25 pull-up

WOD: 

AMRAP 10 min.

6 chest to bar pull-up

12 sit-up

150m run

rest 90 seconds

AMRAP 10 min.

8 deficit push-up

16 steps jumping lunge

30 seconds plank

rest 90 seconds

AMRAP 10 min.

10 burpee

30 seconds wall sit

12 hollow-rock