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