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