Strength:

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

(start from %60 and work up to %95)

WOD: AMRAP 15 minutes

1-1-1,2-2-2,3-3-3... reps of

power clean (35/25)

box jump (24/20)

thruster (35/25)

WOD: ''DALLAS 5''

AMRAP 5 minutes

burpees

rest 1 minute

AMRAP 5 Minutes

7 deadlifts (70/45)

7 box jumps (24/20)

rest 1 minute

AMRAP 5 minutes

turkish get-ups (35/25 lbs kettlebell)

rest 1 minute

AMRAP 5 minutes

7 snatches (35/25)

7 push-up

rest 1 minute

AMRAP 5 minutes

row for calories

Skill/Conditioning: EMOM 12 min.

Min 1: 8-12 box jumps (30/24)

Min 2: max.rep double under / max. rep double under attempt

Min 3: max. cal. row in 45 seconds

WOD: For time

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

air squat

one arm dumbbell push press (45/35)

v-up

kettlebell sumo deadlift high pull (55/35)

Strength A): 

every 1.30 for 6 rounds 5 reps back squat

(start from %70 and work up to %80)

Strength B): EMOM 14 min.

Odd: 7-6-5-4-3-2-1 reps of bench press (climbing)

Even: 1-2-3-4-5-6-7 reps of chin-up

WOD: For time

21-15-9 reps of

Power Snatch (45/25)

300-200-100m 

Run

Strength: EMOM 10 min.

3 strict press (climbing)

WOD: For time (12 minutes time cap.)

75 hang power clean (55/30)

*every minute starts with 4 over the bar burpees

Accessory: EMOM 9 min.

Min 1: 10/10 alternate dumbbell curl

Min 2: 8/8 duumbbell front raise

Min 3: 10 dumbbell skull crushers

Strength:

every 1.30 for 5 rounds 1 rep deadlift

(start from %80 and work up to %95)

WOD: Teams of 2 complete AMRAP in 25 minutes

A) 40 wall ball (9/6) (in total)

     max meter row

B) 50 hand release push-up (in total)

     goblet squat hold (55/35)

C) 60 sit-up (in total)

     plank hold

Strength:

find 1RM Squat Snatch in 15 minutes

WOD: 4 rounds for time

12 dips

16 steps dumbbell front rack lunge (45/35)

4  man maker (45/35)

16 toes to bar

Strength:

every 1.30 for 6 rounds 5 reps Front Squat 

(start from %70 and work up to %80)

Barbell Conditioning: 

every 1.30 for 10 rounds 10-9-8-7-6-5-4-3-2-1 reps of touch and go power clean 

(climbing)

WOD: AMRAP 9 minutes

15 double under

9   push press (45/25)

6   pull-up

WOD: ''ZEMBIEC''

5 rounds for time

11 back squat (85/55)

7 strict burpee pull-ups

400m run

during each burpee pull-up perfrom a strict push-up, jump to a bar and perform a strict pull-up

Strength/Skill: EMOM 12 min.

Min 1: 3-5 chin-up + 3-5 strict pull-up

Min 2: max rep double under / max rep double under attempt

Min 3: 4-6 strict dips + 8-10 push-up

WOD: AMRAP 10 minutes

1-1,2-2,3-3,4-4... reps of

dumbbell clusters (45/35)

burpees

CORE: 3 rounds for time

40 hollow body flutter kicks

30 sit-up

20 seconds hollow hold

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of back squat

(start from %60 and work up to %80 of your 1RM)

WOD: 2 rounds for time

amrap 3 minutes max sets of Cindy

rest 60 seconds 

amrap 2 minutes max rep wall ball (9/6)

rest 60 seconds

amrap 90 seconds max rep hang power clean (50/30)

rest 60 seconds

Strength:

up to heavy 1 power clean + 1 push press + 1 squat clean + 1 push jerk in 12 minutes

WOD: For time

cash in: 1000m row

 then 3 rounds

30 hand release push-up

15 dumbbell box step-up overs (45/35)

30 dumbbell snatch (45/35)

Strength:

every 1.30 for 5 rounds 3 reps deadlift

(start from %70 and work up to %85 of your 1RM deadlift)

(touch and go)

WOD:

AMRAP 6 min.

8 thrusters (35/20)

6 burpee pull-up

rest 2 minutes

AMRAP 6 min.

6 thrusters (42.5/25)

8 over the bar burpee

rest 2 minutes

AMRAP 6 min.

4 thrusters (50/30)

10 burpee

Strength:

every 1.30 for 9 rounds 4-4-3-3-2-2-1-1-1 reps of squat snatch 

(start from %60 and work up to %90 of your 1RM)

(drop and reset)

WOD: AMRAP 18 min.

40 double under

20 kettlebell swing (55/35)

10 overhead squat (50/25)

5   bar/ring muscle-up

Strength:

every 1.30 for 7 rounds 8-6-4-2-4-6-8 reps of bench press

WOD: For time (12 minutes time cap.)

21-15-9 reps of

clean & jerk (60/35)

30-20-10 reps of

box jump over (30/24)

Accessory: EMOM 9 min.

Min 1: 8/8 one arm kettlebell shoulder press

Min 2: 5-10 strict toes to bar

Min 3: 10 bent over dumbbell row

WOD: ''Wittman''

7 Rounds for time

15 kettlebell swings (55/35)

15 power cleans (42.5/30)

15 box jumps (24/20)

Conditioning:

600-500-400-300-200m row

rest 1:1 between the rounds

WOD: AMRAP 16 min.

20 double under

10 one arm dumbbell snatch (45/35) (right)

20 steps jumping lunge

10 one arm dumbbell snatch (45/35) (left)

Strength:

every 1.30 for 5 rounds 5 reps deadlift

(start from %60 and work up to %75 of your 1RM)

WOD: 5 rounds for time

4   man maker (45/35)

12 dumbbell facing burpees

200m run

Strength:

every 1.30 for 7 rounds 1 squat snatch

(start from %70 and work up to %95)

WOD: For time (12 minutes time cap.)

27-21-15-9 reps of

back squat (70/45)

chest to bar pull-up

CORE: AMRAP 7 minutes

30 seconds side plank (right)

15 v-up

30 seconds side plank (left)

Strength:

every 30 seconds for 30 rounds 1 squat clean

(increase the weight every 3 rounds and start from %50 of your 1RM)

WOD: teams of 2 complete for time

70 push-up

60 cal. row

50 wall ball (9/6)

40 target burpee

50 wall ball (9/6)

60 cal.row

70 push-up

Strength:

up to heavy 1 push press + 1 push jerk in 12 minutes

WOD: AMRAP 12 minutes

5 power snatch (50/30)

7 toes to bar

9 box jump over (24/20)

Accessory: EMOM 9 min.

Min 1: 3-8 strict pull-up

Min 2: 30 seconds kettlebell farmer's hold

Min 3: 12-16 steps one arm dumbbell overhead lunge

Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of front squat

(start from %60 and work up to %80 of your 1RM front squat)

WOD: For time

18-15-12-9-6 reps of

hang power clean (50/30)

18-15-12-9-6 reps of

dumbbell thruster (45/35)

36-30-24-18-12 reps of

double under

18-15-12-9-6 reps of

hand release push-up

WOD: ''HOLBROOK''

10 rounds for time

5  thruster (50/35)

10 pull-up

100m run

1 minute rest

Strength: EMOM 10 min.

odd: 4-8 strict dips

even: 15-20 plate ground to overhead

WOD: 3 rounds for time

50 air squat

40 dumbbell one arm hang clean&jerk (45/35)

30 double under

20 v-up

10 burpee box jump (24/20)

Strength:

find 1RM back squat in 15 minutes

WOD:

every 2 minutes for 10 rounds death by wall balls and pull-ups

(2-2,4-4,6-6,...,20-20 reps of wall balls (9/6) and pull-ups)

Strength:

up to heavy 1 power clean + 1 hang power clean in 12 minutes

WOD: 4 Rounds for time

5   bear complex (50/30)

20 dumbbell snatch (45/35)

50 double under

100m kettlebell farmer's carry (55/35)

Strength:

every 1.30 for 9 rounds 5-5-5-3-3-3-1-1-1 reps of bench press

(climbing)

WOD: ''DIANE''

For time (10 minutes time cap.)

21-15-9 reps of

Deadlift (100/70)

Handstand push-up

Accessory: For time

7-6-5-4-3 reps of

chin-up

15-12-9-6-3 reps of

ball slam (9/6)

Strength:

every 1.30 for 7 rounds 2 drop and reset squat snatch

(start from %60 and work up to %85)

WOD:

9 minutes time cap.

60 power clean (60/40)

max. rep kettlebell goblet squat in the remaining time (55/35)

rest 2 minutes

amrap 9 minutes.

10 burpee over rower

15 cal. row

Strength:

every 1.15 for 7 rounds

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

2-3-4-5-4-3-2 reps of push press

WOD: AMRAP 12 min.

4   bar/ring muscle-up

8   dumbbell step-up over (45/35)

12 sumo deadlift high pull (45/30)

16 push-up

CORE: For time

15-12-9 reps of

strict toes to bar

75-60-45 seconds

plank

WOD: ''McGhee''

AMRAP 30 min.

5   deadlift (125/85)

13 push-up

9   box jump (24/20)

WOD: EMOM 25 min.

min 1: max. rep hand release push-up

min 2: max. rep toes to bar

min 3: max. rep single/double under

min 4: 30-45 seconds wall sit

min 5: rest!

CORE:3 rounds

30 sit-ups

30 hollow body flutter kicks

30 kettlebell russian twists