Endurance: 15 minutes time cap.

teams of 2 complete 80 box jump over (24/20) + 80 target burpee

max. rep double under/single under in the remaining time

WOD:

Every 2.30 for 6 rounds 

10 dumbbell hang squat clean thrusters (45/35) + 20 v-up

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

Strength:

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

WOD: For time

1-2-3-4-5-6-7-8-9-10 reps of 

front squat (60/30)

20-18-16-14-12-10-8-6-4-2 reps of

push-up

Strength:

ever 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of deadlift

WOD: AMRAP 20 min.

40 double under (x2.5 single under)

30 sit-up

20 steps dumbbell front rack lunge (45/35)

10 push press (60/30)

Strength: EMOM 12 min.

odd: 12-10-8-6-4-2 reps of dumbbell bench press

even: 4-6-8-10-12-14 reps of high box jumps (30/24)

WOD: For time

5 rounds 

10 pull-up

20 dumbbell snatch (45/35)

then immediately into

20-15-10 reps of 

toes to bar

wall ball (9/6)

Strength:

every 1.30 for 6 rounds 6 reps back squat 

(start from %70 of your 1RM)

WOD:For time

cash in: 800/600m row

then 10 rounds

6 hang power clean (60/30)

6 over the bar burpee

Strength: EMOM 10 min.

odd: 10 push press (from the floor)

even: 3-5 strict pull-up + 3-5 chin-up

WOD: For time

21-18-15-12-9-6-3 reps of 

overhead squat (50/25)

hand release push-up

Strength/conditioning: EMOM 12 min.

odd: 8-12 cal. row

even: 4-8 dips

WOD:

every 2.00 for 6 rounds 

20 kettlebell sumo deadlift high pull (55/35) + 20 dumbbell push press (45/35)

max. rep air squat in the remaining time

rest 60 seconds between the rounds

CORE: For time

100 sit-up

Strength:

every 1.30 for 8 rounds 4 reps bench press

WOD: For time

15-12-9 reps of 

pull-up

deadlift (100/60)

immediately into

12-9-6 reps of

chest to bar pull-up

deadlift (110/65)

immediately into

9-6-3 reps of 

bar muscle-up

deadlift (120/70)

Strength:

every 2.30 for 5 rounds 10-8-6-4-2 reps of bear complex

WOD:

AMRAP 5 min.

30 hang power snatch (50/25)

max. rep toes to bar in the remaining time

rest 2 minutes

AMRAP 5 min.

50 wall ball (9/6)

max. rep hang power snatch in the remaining time

rest 2 minutes

AMRAP 5 min.

40 toes to bar

max. rep wall ball (9/6) in the remaining time

Strength:

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

WOD: Teams of 2 complete AMRAP in 20 minutes

athlete a: wall sit

athlete b: 12 burpee

then swtich

athlete a: plate overhead hold (20/15)

athlete b: 15 cal. row

then switch

athlete a: plank (on hands) hold

athlete b: 20 kettlebell swing (55/35)

then switch

Strength:

every 30 seconds for 30 rounds 1 power snatch

(start from %50 of your 1RM power snatch)

(climbing)

WOD: 5 rounds for time

20 dumbbell deadlift (45/35)

20 push-up

CORE: For time

30-20-10 reps of

crunch

10-15-20 reps of

hanging leg raises to horizontal

WOD: For time

20-16-12 reps of

power clean (50/25)

x2 double unders/x5 single unders 

immediately into

16-12-8 reps of

box jump (24/20)

thruster (50/25)

Accessory: EMOM 12 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 10 bent over dumbbell row

min 3: 10 dumbbell skull crushers

min 4: 10 dumbbell hammer curl

Endurance: 14 minutes time cap.

Teams of 2 complete 100 kettlebell goblet squat (55/35) + 100 v-up

max. rep burpee in the remaining time

WOD: EMOM 20 min.

Min 1: max. rep hand release push-up

Min 2: max. rep jumping lunge

Min 3: max. rep pull-up

Min 4: full minute plank

Min 5: rest!

Strength:

Every 1.30 for 6 rounds

6-5-4-3-2-1 reps of power snatch

1-2-3-4-5-6 reps of overhead squat

WOD: For time

5 toes to bar

10 box jump over (24/20)

10 toes to bar

15 box jump over (24/20)

15 toes to bar

20 box jump over (24/20)

12 man makers (45/35)

20 box jump over (24/20)

15 toes to bar

15 box jump over (24/20)

10 toes to bar

10 box jump over (24/20)

5 toes to bar

Strength:

Every 2.00 for 5 rounds

(7-7,6-6,5-5,4-4,3-3) reps of power clean + push press

(First cleans then presses)

WOD:

Every 2.30 for 6 rounds

25 kettlebell swings(55/35) + 200m run

max. rep pull-up in the remaining time

rest 60 seconds between the rounds

Strength/conditioning: EMOM 10 min.

Odd: 6-8 devils press

Even: 8-10 burpee box jump over (24/20)

WOD: AMRAP 10 min.

5 sumo deadlift high pull (40/25)

10 wall ball (9/6)

15 push-up

CORE: 4 rounds

8 toes to bar

20 seconds hollow hold

Strength:

Up to a heavy single bench press in 12 minutes

WOD: 6 rounds for time

8 hang power clean (50/30)

50 double unders (125 single unders)

8 dips(x1.5 bench dips/jumping dips)

Strength:

Every 1.30 for 6 rounds 8 reps back squat

(Start from %65 of your 1RM back squat)

WOD: For time

40-30-20-10 reps of

Dumbbell snatch (45/35)

Air squat

One arm dumbbell push press (45/35)

Sit-up

Conditioning: EMOM 15 min.

min 1: max. cal. row in 45 seconds 

min 2: max. rep single under/double under in 45 seconds

min 3: rest

WOD: AMRAP 20 min.

30 push-up

40 kettlebell swing (55/35)

50 sit-up

60 air squat

Strength: EMOM 12 min.

1 hang power clean + 1 hang squat clean

(climbing)

WOD: For time

5 rounds 

10 push press (50/30)

30 double under (75 single under)

then immediately into

5 rounds 

6 bar muscle-up (x1.5 chest to bar pull-up/x2 pull-up)

16 box jump over (24/20)

Strength:

up to a heavy single deadlift in 12 minutes

WOD: For time

18-15-12-9-6-3 reps of back squat (50/30)

5-10-15-20-25-30 reps of v-up

CORE: 3 rounds for time

60 seconds plank

40 kettlebell russian twist

Strength:EMOM 12 min.

min 1: 8-12 deficit push-up

min 2: 8-12 dumbbell box step-up

min 3: 4-8 strict pull-up/2-3 negative pull-up

WOD: Teams of 2 complete AMRAP in 22 minutes

20 power snatch (45/25)

30 cal. row

20 thruster (45/25)

30 target burpee

Strength:

every 1.30 for 6 rounds 

6-5-4-3-2-1 reps of strict press

1-2-3-4-5-6 reps of push press

WOD: 4 rounds for time

27 wall ball (9/6)

21 dumbbell power clean (45/35)

150m run

9   toes to bar

Endurance: 14 minutes time cap.

teams of 2 complete 60 burpee + 80 dumbbell one arm hang clean&jerk (45/35)

max. distance medicine ball carry in the remaining time

WOD: For time

21-15-9 reps of

wall ball (9/6)

toes to bar

Accessory: EMOM 9 min.

min 1: 30-45 seconds wall sit

min 2: 15-20 seconds dead hang hold

min 3:20-30 seconds plate overhead hold

Strength: EMOM 12 min.

odd: 5 strict press + 3-5 strict pull-up

even: 8-10 push-up + 3-5 chin-up

WOD: For time (8 minutes time cap.)

25 bear complex (50/30)

*every minute starts with 15 air squat

CORE: 3 rounds for time

60 seconds plank

25 v-up

Strength: EMOM 12 min.

1 snatch grip high pull + 1 power snatch + 1 hang power snatch

(for quality)

WOD: For time

cash in: 800/600m row

then 5 rounds 

12 one arm dumbbell push press (45/35) (right)

10 deadlift (100/55)

12 one arm dumbbell push press (45/35) (left)

20 steps kettlebell goblet lunge (55/35)

Strength:

every 2.00 for 5 rounds 2 reps paused bench press 

(start from %85 of your 1RM bench press)

WOD: 12 minutes time cap.

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

hang power clean (50/35)

box jump over (24/20)

CORE: For time

20-15-10 reps of

knees to chest

20-25-30 reps of

weighted sit-up

Strength:

every 1.30 for 7 rounds 6-5-4-3-4-5-6 reps of front squat

WOD: AMRAP 18 min.

10 burpee pull-up

20 dumbbell snatch (45/35)

40 double unders (100 single unders)

Strength:

every 2.00 for 6 rounds 5-5-3-3-1-1 reps of power clean

WOD: For time

10-9-8-7-6-5-4-3-2-1 reps of 

sumo deadlift high pull (40/25)

push press (40/25)

kettlebell swing (55/35)

hand release push-up

WOD: ''MATT B.''

5 Rounds for time

5 burpees

10 chest to bar pull-ups

20 wall balls (9/6)

30 push-up

400m run

Strength: EMOM 10 min.

odd: 3-6 chin-up/ 2-4 negative chin-up

even: 4-8 dips/6-10 jumping dips

WOD: For time

20 dumbbell hang power clean (45/35)

30 double under (75 single under)

20 dumbbell front squat (45/35)

30 double under (75 single under)

20 dumbbell push press (45/35)

30 double under (75 single under)

60 v-up

30 double under (75 single under)

20 dumbbell push press (45/35)

30 double under (75 single under)

20 dumbbell front squat (45/35)

30 double under (75 single under)

20 dumbbell hang power clean (45/35)

Strength:

every 2.00 for 6 rounds 5-5-3-3-1-1 reps of touch and go power snatch

WOD: AMRAP 12 min.

200m run

15 wall ball (9/6)

10 toes to bar

Accessory: EMOM 6 min.

min 1: 10 dumbbell hammer curl

min 2: 16-20 steps jumping lunge

min 3: 10 skull crushers

Strength:

every 1.30 for 5 rounds 10 reps back squat 

(start from %60 of your 1RM)

WOD: 10 rounds for time

4 clean&jerk (60/35)

6 dumbbell box step-up over (45/35)

8 push-up

Strength:

every 1.30 for 8 rounds 3-3-2-2-1-1-1-1 reps of squat clean

(start from %80 of your 1RM squat clean)

WOD:

every 2.30 for 6 rounds

30 kettlebell swing (55/35)

15 burpee

max. rep double under/single under in the remaining time

rest 60 seconds between the rounds

Strength: EMOM 12 min.

1 strict press + 2 push press

(climbing)

WOD: For time (12 minutes time cap.)

12-10-8-6-4-2 reps of

chest to bar pull-up

thrusters (50/30)

WOD: AMRAP 5 min.

10 seconds hollow hold

15 lying leg raises

20 flutter kicls

Strength:

every 2.00 for 5 rounds 2 reps deadstop deadlift

(start from %85 of your 1RM)

WOD: Teams of 2 complete AMRAP in 20 minutes

30 cal. row

20 synchronized dumbbell snatch (45/35)

30 box jump (24/20)

20 synchronized sit-up

WOD: ''WOOD''

5 rounds for time

400 meter run

10 burpee box jump (24/20)

10 sumo deadlift high pull (42.5/30)

10 thrusters (42.5/30)

rest 1 minute

Conditioning: 

teams of 2 complete 120 cal. row

(switch every 15 cal.)

athlete a: row

athlete b: max. rep wall ball (9/6)

WOD: For time

cash in: 50 air squat

then 30-20-10 reps of

push-up

dumbbell snatch (45/35)

cash out: 50 box jump over (24/20)

CORE: For time

20-15-10 seconds hollow hold

20-30-40 reps of flutter kicks

Strength: EMOM 12 min.

1 hang power snatch + 1 overhead squat 

(climbing)

(for quality)

WOD: EMOM 20 min.

min 1: max. rep push press (40/25)

min 2: max. rep v-up

min 3: max. rep dumbbell front rack lunge (45/35)

min 4: 30-45 seconds plank

min 5 : rest

Strength:

up to heavy single front squat in 12 minutes 

WOD: For time

cash in: 50/40 cal. row

then 4 rounds

12 dips

16 box jump (24/20)

12 hang power clean (50/30)

Strength: EMOM 10 min.

min 1: 10 double dumbbell strict press

min 2: 8x (1 kettlebell high pull + 1 ketllebell swing)

WOD: For time

9-8-7-6-5-4-3-2-1 reps of

deadlift (110/65)

toes to bar 

Accessory: EMOM 9 min.

min 1: 8 dumbbell front raise

min 2: 10 reverse fly

min 3: 8 dumbbell lateral raise 

Strength:

every 2.00 for 6 rounds 6-6-4-4-2-2 reps of touch and go power clean

WOD: AMRAP 16 min.

10 double dumbbell ground to overhead (45/35)

15 hand release push-up

20 sit-up

25 double under (60 single under)

Strength:

every 2.00 for 5 rounds 3 reps paused bench press

(start from %80 of your 1RM bench press)

WOD: For time

15 target burpee

15 pull-up

20 target burpee

20 pull-up

60 kettlebell goblet squat (55/35)

20 pull-up

20 target burpee

15 pull-up

15 target burpee

WOD: ''ROBBINS''

6 Rounds for time

400m run

30 burpees

Endurance: EMOM 10 min.

death by burpee + kettlebell sumo deadlift high pull

(1 burpee + 1 kettlebell sumo deadlift high pull,2-2,3-3...10-10)

WOD: For time

20 seconds dead hang hold

10 dips

30 seconds wall sit

20 steps lunge

40 seconds plank

30 kettlebell russian twist

Strength: EMOM 10 min.

3 back squat 

(climbing)

(start from %60 of your 1RM Back Squat)

WOD: AMRAP 9 min.

16 dumbbell snatch (45/35)

24 double under (48 single under)

8   chest to bar pull-up

Accessory: EMOM 9 min.

min 1: 8-10 seated arnold press

min 2: 10-12 bent over dumbbell row

min 3: 6-6/8-8 box step-up

Strength:

up to a heavy single push jerk in 12 minutes

WOD: 5 rounds for time

12 push-up

10 front squat (60/35)

8   toes to bar

6   power clean (60/35)

Strength:

every 2.00 for 6 rounds 6-6-4-4-2-2 reps of touch and go power snatch

WOD: 2 rounds for time

800m row (in total)

40 synchronized kettlebell swing (55/35)

40 overhead squat (50/30)

20 synchronized bar facing burpees

Strength:

every 2.00 for 5 rounds 3 reps deadstop deadlift

(start from %80 of your 1RM deadlift)

WOD: AMRAP 10 min.

1-2,2-4,3-6... reps of

pull-up

wall ball(9/6)

CORE: 3 rounds for time

20 straight leg sit-up

20 knees to chest

Strength:

every 1.30 for 8 rounds 4-3-3-2-2-1-1-1 reps of squat clean

(start from %75 of your 1RM squat clean)

WOD: For time

15-12-9-12-15 reps of

push press (50/30)

20-15-10-15-20 reps of

box jump over (24/20)

40-30-20-30-40 reps of

double unders (x2 single unders)

WOD: ''ZIRKLE''

12 rounds for time

200 meter run

7     pull-ups

8     dumbbell clean (45/35)

4     handstand push-ups

Conditioning: 

Teams of 2 complete 2000m row (12 minutes time cap.)

(Switch every 250m)

Athlete A: 250m row

Athlete B: max. rep burpee

WOD: For time (15 minutes time cap.)

10-9-8-7-6-5-4-3-2-1 reps of

Medicine ball clean (9/6)

Hand release push-up

V-up

CORE:

Tabata plank

Strength:

Every 2.00 for 5 rounds 4 reps paused bench press

(Start from %75 of your 1RM bench press)

WOD: For time

12 power snatch (40/25)

6   dips

9   power snatch (50/30)

8   dips

6   power snatch (60/35)

10 dips

60 kettlebell swing (55/35)

10 dips

6   power snatch (60/35)

8   dips

9   power snatch(50/30)

6   dips

12 power snatch(40/25)

Strength: 

Every 2.00 for 6 rounds 7-7-5-5-3-3 reps of touch and go power clean

WOD: AMRAP in 10 minutes

30 double under (75 single under)

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

15 box jump (24/20)

CORE: 5 rounds

6 hollow rock

10 seconds hollow hold

Strength: EMOM 10 min.

Odd: 5 strict press (from the ground)

Even: 3-3,4-4,5-5,4-4,3-3 reps of (strict pull-up-chin-up)

WOD:

Every 2.30 for 6 rounds

12 steps back rack lunges (60/35)

20 push-up

max. rep toes to bar in the remaining time

Rest 60 seconds between the rounds

Strength: 

Every 1.30 for 7 rounds 2-1-1-1-1-1-1 reps of front squat

(Start from %85 of your 1RM front squat)

WOD: 6 rounds for time

10 power clean (60/35)

10 over the bar burpee

*every 2.00 minutes 100m run

Strength: EMOM 12 min.

1 snatch grip high pull + 1 muscle snatch + 1 power snatch

(For quality)

WOD: AMRAP in 18 minutes

30 wall ball (9/6)

6 bar muscle-up (x1.5 pull-up/chest to bar pull-up)

15 double dumbbell ground to overhead (45/35)

6 bar muscle-up (x1.5 pull-up/chest to bar pull-up)

WOD: ''MICHAEL OTTEN''

For time

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

back squats (60/42.5)

wall ball (9/6)

Strength: EMOM 10 min.

odd: 3-6 strict pull-up/2-4 negative pull-up

even: 6-10 dips/ 8-12 jumping dips

WOD: For time

30-20-10 reps of

dumbbell snatch (45/35)

box jump over (24/20)

sit-up

burpee

Strength: 

every 1.30 for 6 rounds 2-2-2-1-1-1 reps of push jerk

(start from %80 of your 1RM push jerk)

WOD: EMOM 20 min.

min 1: max. rep sumo deadlift high pull (40/25)

min 2: max. rep double/single under

min 3: max. rep wall ball (9/6)

min 4: max. cal. row

min 5: rest!

Strength:

every 2.00 for 5 rounds 4 reps deadstop deadlift 

(start from %75 of your 1RM deadlift)

WOD: 12 minutes time cap.

1-1-1,2-2-2,3-3-3... reps of 

overhead squat (50/30)

burpee

pull-up

Accessory: EMOM 9 min.

min 1: 10-12 floor press

min 2: 8-10 hammer curl

min 3: 16-20 reps jumping lunge

Strength:

every 1.30 for 8 rounds 4-4-3-3-2-2-1-1 reps of squat clean

(start from %70 of your 1RM squat clean)

WOD: Teams of 2 complete AMRAP in 14 minutes

(i go you go for full rounds)

5 strict press (40/20)

10 cal. row

15 air squat

CORE: 3 Rounds (5 minutes cap.)

30 seconds plank

30 flutter kicks

15 v-up

Strength/barbell conditioning:

every 2.00 for 6 rounds 7-7-5-5-3-3 reps of touch and go power snatch

WOD: 4 rounds for time

5 devil press (45/35)

15 hand release push-up

10 dumbbell box step-up over (45/35)

15 push-up

Strength:

every 1.30 for 6 rounds 

6-5-4-3-2-1 reps of paused back squat 

(a seconds pause ath the bottom)

1-2-3-4-5-6 reps of back squat

(start from %60 of your 1RM)

WOD: For time

15-12-9-6-3 reps of 

hang power clean (60/35)

4-8-12-16-20 reps of 

toes to bar

*40 double under (100 single unders) after every round

WOD: For time

800 meter run

100 wall ball(9/6)

100 kettlebell swing (55/35)

100 air squat

800 meter run

WOD: AMRAP 15 min.

12 steps lunge

9   v-up

6   one arm dumbbell push press (each side)

3   chin-up

Accessory: EMOM 9 min.

min 1: 4-8 dips 

min 2: 30-40 seconds wall sit

min 3: 10-12 dumbbell shrug

CORE: 3 rounds 

20 seconds side plank (right)

30 lying leg raise

20 seconds side plank (left)

Strength:

every 45 seconds for 20 rounds 1 bear complex

(start with a light weight)

WOD:

AMRAP 5 min.

40 pull-up

max. rep hand release push-up in the remaining time

rest 2 minutes

AMRAP 5 min.

60 hand release push-up

max. rep dumbbell snatch in the remaining time

rest 2 minutes

AMRAP 5 min.

80 dumbbell snatch (45/35)

max. rep pull-up in the remaining time

Strength:

up to heavy single push press in 12 minutes

WOD: For time

cash in: 50/40 cal. row

then 

15-12-9-6 reps of

clean&jerk (50/30)

10-20-30-40 reps of

sit-up

Strength:

every 2.00 for 6 rounds 8-8-6-6-4-4 reps of touch and go power clean

WOD: 

AMRAP 6 min.

6 burpee

6 thruster (40/25)

rest 2 minutes

AMRAP 6 min.

5 burpee box jump over (24/20)

8 kettlebell sumo deadlift high pull (55/35)

rest 2 minutes

AMRAP 6 min.

4 burpee pull-up

10 kettlebell swing (55/35)

Strength:

every 2.00 for 5 rounds 5 reps paused front squat

(one second pause at the chest)

(start from %70 of your 1RM bench press)

WOD: 4 rounds for time

6 power snatch (55/35)

12 toes to bar

18 wall ball (9/6)

24 double under (60 single under)

Strength:

every 1.30 for 7 rounds 3-2-1-1-1-1-1 reps of front squat

(start from %80 of your 1RM front squat)

WOD: For time

10-9-8-7-6-5-4-3-2-1 reps of

deadlift (100/60)

push-up

box jump (24/20)

WOD: ''SEAN''

10 rounds for time

11 chest to bar pull-ups

22 front squats (35/25)

Conditioning: For time

500-400-300-400-500m row 

rest 1:1 between the rounds 

WOD: AMRAP 12 min.

12 kettlebell swing (55/35)

10 burpee

12 dumbbell snatch (45/35)

CORE: For time

40-30-20-10 reps of

sit-up

flutter kicks

Strength:

every 1.30 for 7 rounds 

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

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

Gymnastics strength: EMOM 10 min.

odd: 3-5 strict pull-up + 3-5 chin-up

even: 8-12 deficit push-up

WOD: ''death by box jump''

EMOM 10 min.

2-4-6-8-10-12-14-16-18-20 reps of box jump (24/20)

Strength:

every 1.30 for 8 rounds 5-4-4-3-3-2-2-1 reps of squat clean

(start from %65 of your 1RM squat clean)

WOD: 10 minutes time cap.

1-2-3-4-5... reps of

hang power snatch (50/30)

2-4-6-8-10... reps of

over the bar burpee

CORE: AMRAP 6 min.

8/8 alternating single leg v-up

15 seconds hollow hold

20 kettlebell russian twist

Strength:

every 1.30 for 6 rounds 3-3-3-2-2-2 reps of push jerk 

(start from %75 of your 1RM push jerk)

WOD: For time

2 rounds 

15 back squat (60/40)

20 pull-up

30 double unders (75 single unders)

immediately into

2 rounds 

10 back squat (70/45)

15 chest to bar pull-up

25 double unders (60 single unders)

immediately into

2 rounds 

5 back squat (80/50)

6 bar muscle-up

20 double unders (45 single unders)

Strength:

every 2.00 min. for 5 rounds 5 reps deadstop deadlift

(start from %70 of your 1RM Deadlift)

WOD: teams of 2 complete AMRAP in 20 minutes

athlete A: dead hang hold

athlete B: 12 hand release push-up

(then rotate)

athlete A: bottom squat hold

athlete B: 12 box jump over (24/20)

(then rotate)

athlete A: plank hold

athlete B: 12 wall ball (9/6)

(then rotate)

Strength/Barbell conditioning:

every 2.00 min for 6 rounds 8-8-6-6-4-4 reps of touch and go power snatch

WOD:

AMRAP in 9 minutes

250m row

10 dumbbell push press (45/35)

rest 2 minutes

5 rounds for time (9 minutes time cap.)

10 dumbbell power clean (45/35)

20 v-up

WOD: ''THE FUHRMANNATOR''

6 rounds for time

100 meter run

5 burpees

10 kettlebell swings (55/35)

15 deadlifts (42.5/30)

20 back squats (42.5/30)

WOD:

AMRAP 8 minutes

12 cal. row

8   push-up

rest 3 minutes

AMRAP 8 minutes

12 burpee 

8   toes to bar

rest 3 minutes 

AMRAP 8 minutes

12 double under (30 single under)

8   dumbbell thruster (45/35)

Strength: EMOM 14 min.

odd: 7-6-5-4-3-2-1 reps of bench press

even. 1-2-3-4-5-6-7 reps of strict pull-up

WOD: AMRAP 16 min.

5 devil press (45/35)

30 air squat

10 hang power clean (50/30)

Skill/strength:

every 1.30 for 7 rounds 3 drop and reset squat snatch 

(start from %50 of your 1RM)

WOD: For time

cash in: 1000m/750m row

then

15-12-9-6-3 reps of push press (50/30)

6-5-4-3-2 reps of bar muscle-up (x2 chest to bar pull-up/pull-up)

Strength:

every 1.30 for 7 rounds 4-3-2-1-1-1-1 reps of front squat 

(start from %75 of your 1RM and work up to a heavy single)

WOD: For time

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

*every time you break 12 box jump (24/20)

Accessory: EMOM 9 min.

min 1: 10-12 diamond push-up

min 2: 8/8 dumbbell split squat

min 3: 8-10 dumbbell biceps curl

Strength/Barbell conditioning:

every 2.00 for 6 rounds 10-10-8-8-6-6 reps of touch and go power clean

WOD: 5 rounds for time (20 minutes time cap.)

10 overhead squat (40/25)

20 double unders (50 single unders)

20 push-up

10 power snatch (40/25)

Strength:

every 1.30 for 6 rounds 2-2-2-1-1-1 reps of push press

(start from %80 and work up to %90+ of your 1RM)

WOD: 13 minutes time cap.

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

sumo deadlift high pull (40/25)

wall ball (9/6)

*every 1.30 4 over the bar burpees

CORE: For time

21-15-9 sit-up

60-45-30 seconds plank

30-20-10 lying leg raise

WOD: ''CHUCK''

10 rounds for time

push-ups (3-6-9-12-15-18-21-24-27-30 reps)

pull-ups (1-2-3-4-5-6-7-8-9-10 reps)

dips (2-4-6-8-10-12-14-16-18-20 reps)

chin ups (10-9-8-7-6-5-4-3-2-1 reps)

pistols (5-5-5-5-5-5-5-5-5-5 reps)

Endurance:

every 1.15 for 12 rounds until failure

(1 medicine ball clean + 1 hand release push-up,2-2,3-3...12-12)

WOD: AMRAP 15 min.

12 one arm dumbbell push press (45/35)

16 box jump (24/20)

20 sit-up

24 double under (60 single under)

CORE: AMRAP 4 min.

15 seconds plank

9   knees to elbow

Strength/barbell conditioning: 

every 2.00 for 6 rounds 10-10-8-8-6-6 reps of touch and go power snatch

WOD: 8 rounds for time (20 minutes time cap.)

8 thruster (40/25)

100m run

12 russian kettlebell swing (55/35)

Strength: 

up to a heavy single back squat in 12 minutes

WOD: For time

12-10-8-6-4-2 reps of 

chest to bar pull-up

*6 burpees after every set of chest to bar pull-up

immediately into

12-10-8-6-4-2 reps of

hang power clean (50/30)

*6 burpees after every set of hang power clean

Strength: EMOM 12 min.

min 1: 6-10 dips

min 2: 8 barbell row

min 3: 12-16 steps back rack lunge

WOD: Teams of 2 complete AMRAP in 20 minutes

50 dumbbell snatch (45/35)

40 cal. row

30 wall ball (9/6)

20 toes to bar

Strength:

every 1.30 for 6 rounds 4-4-4-3-3-3 reps of push jerk

(start from %70 of your 1RM push jerk)

WOD: For time (14 minutes time cap.)

25-20-15-10-5 reps of

deadlift (80/50)

box jump over (24/20)

CORE:AMRAP 5 min.

50 v-ups

*max. rep flutter kick in the remaining time

Strength:

every 1.30 for 8 rounds 5-5-4-4-3-3-2-2 reps of squat clean

(start from %60 of your 1RM squat clean)

WOD: For time

3 rounds of cindy

30 double under (75 single under)

2 rounds of cindy

30 double under (75 single under)

1 round of cindy

30 double under (75 single under)

12 devil press (45/35)

1 round of cindy

30 double under (75 single under)

2 rounds of cindy

30 double under (75 single under)

3 rounds of cindy

30 double under (75 single under)

WOD: “21 Guns”

AMRAP 21 minutes

400m run

21 push-up

21 box jump (24/20)

15 burpee

9   pull-up

Conditioning:

6x250m row

Rest 1:1 between the rounds

WOD: 

AMRAP 8 min.

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

Wall ball (9/6)

Toes to bar

Rest 2 minutes

AMRAP 8 min.

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

Dumbbell deadlift (45/35)

Dips

Strength:

Every 1.30 for 5 rounds 10-8-6-4-2 reps of bench press

WOD: For time (16 minutes time cap.)

10-9-8-7-6-5-4-3-2-1 reps of

Hang power clean (50/25)

Burpee box jump over (24/20)

Accessory: EMOM 6 min.

Odd: 8/8 one arm dumbbell strict press

Even: max. rep pull-up in 30 seconds

WOD: For time

20-16-12-8-4 reps of

Dumbbell snatch (45/35)

Kettlebell swing (55/35)

immediately into

4-8-12-16-20 reps of

Hand release push-up

x3 double under/x5 single under

CORE: For time

60-45-30 seconds plank

15-20-25 reps of sit-up

Strength:

Every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of deadlift

WOD: For time

20 wall ball(9/6)

12 chest to bar pull-up

15 wall ball (9/6)

9 chest to bar pull-up

10 wall ball (9/6)

6 chest to bar pull-up

75 v-up

6 chest to bar pull-up

10 wall ball (9/6)

9 chest to bar pull-up

15 wall ball (9/6)

12 chest to bar pull-up

20 wall ball (9/6)

Strength: EMOM 12 min.

Min 1: 12-16 dumbbell snatch

Min 2: 8-10 deficit push-up

Min 3: 10-12 high box jump (24/20)

WOD: AMRAP 15 min.

6 clean&jerk (60/35)

30 air squat

60 double unders (120 single unders)

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell hammer curl

Min 2: 8-10 dumbbell skull crushers

Min 3: max. rep strict toes to bar in 40 seconds

Strength: EMOM 15 min.

1 clean high pull + 1 power clean + 1 hang power clean

WOD: 

5 minutes time cap.

45 thrusters (42.5/30)

max. rep burpee in the remaining time

Rest 2 minutes

5 minutes time cap.

50 burpee

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

Rest 2 minutes

5 minutes time cap.

75 kettlebell swings

max. rep thruster (42.5/30) in the remaining time

Strength:

Every 1.30 for 6 rounds 3-3-3-2-2-2 reps of push press

(Start from %75 and work up to %85 of your 1RM)

WOD: For time (17 minutes time cap.)

Cash in: 60/40 cal. row

Then 4 rounds

20 one arm dumbbell hang power snatch (45/35)

15 dumbbell deadlift (45/35)

10 pull-up

CORE: 2 rounds

20 seconds hollow hold

30 crunch

40 flutter kicks

Strength:

every 1.30 for 7 rounds 5-4-3-2-1-1-1 reps of front squat

(Start from %70 and work up to a heavy single)

WOD: for time

1-2-3-4-5-6-7-8-9-10 reps of

Hang power clean (50/30)

Push-up

Toes to bar

WOD: ''Carse''

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

squat clean (42.5/30)

double unders

deadlift (85/60)

box jump (24/20)

Endurance:

every 1.15 for 10 rounds until failure

(1 wall ball (9/6)-5 double under/single under,2-10,3-15...10-50)

WOD: 4 rounds for time

5 dips

10x (1 kettlebell sumo deadlift high pull + 1 kettlebell swing (55/35) )

15 burpee

20 sit-up

Strength: EMOM 15 min.

1 snatch grip high pull + 1 power snatch + 1 overhead squat

WOD: teams of 2 complete AMRAP in 20 minutes

800/600m row

10 bear complex (40/25)

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

20 toes to bar

Strength:

every 1.30 for 7 rounds 4-3-2-1-2-3-4 reps of back squat

(start from %85 of your 1RM back squat)

WOD: 10 rounds for time

6 power clean (50/30)

10 over the bar burpees

Strength: EMOM 10 min.

odd: 5 bench press (climbing)

even: 8/8 one arm dumbbell row (on bench)

WOD: For time (17 minutes time cap.)

15-12-9-6 reps of push press

(40/50/60/70kg)

(25/30/35/40kg)

250-200-150-100m run

8-6-4-2 reps of bar muscle-up

(x1.5 chest to bar pull-up/pull-up)

CORE: 3 rounds for time

30 sit-up

30 lying leg raise

Strength:

Find 1RM hang squat clean in 13 minutes

WOD:

EMOM 9 min. (Until failure)

1 push-up-1 kettlebell swing (55/35)

(2-2,3-3...9-9)

Rest 2 minutes

EMOM 9 min. (Until failure)

1 sumo deadlift high pull (40/25)-1 hand release push-up

(2-2,3-3...9-9)

Strength:

Every 1.30 for 6 rounds 5-5-5-4-4-4 reps of push jerk

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

WOD: AMRAP 18 min.

30 double under (75 single under)

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

20 box jump over (24/20)

30 v-up

WOD: ''SANTIAGO''

7 rounds for time 

18 dumbbell hang squat clean (35/25)

18 pull-up

10 power clean (60/40)

10 handstand push-up

Endurance:

every 1.15 for 10 rounds until failure

(1 double dumbbell ground to overhead (45/35) + 1 box jump over (24/20),2-2,3-3...10-10)

WOD:

AMRAP 5 min.

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

wall ball (9/6)

pull-up

rest 90 seconds

AMRAP 5 min.

2-2,4-4,6-6... reps of 

dumbbell snatch (45/35)

dumbbell front rack lunge (45/35)

rest 90 seconds

AMRAP 5 min.

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

push-up

v-up

Strength: EMOM 12 min.

min 1: 12-10-8-6 touch and go deadlift

min 2: 10-9-8-7 reps of dips (scale if needed)

min 3: 10-15 burpee

WOD: EMOM 20 min.

min 1: max. rep dumbbell push press (45/35)

min 2: max. rep double under/single under

min 3: max. rep kettlebell swing (55/35)

min 4: max. rep sit-up

min 5: rest!

Strength:

every 45 seconds for 20 rounds 1 hang squat snatch

(for quality)

(start %50 of your 1RM and work up to %70)

WOD:  AMRAP 9 min.

5 toes to bar

7 thruster (40/25)

9 box jump (24/20)

Accessory: EMOM 9 min.

min 1: 10-12 dumbbell floor press

min 2: 8/8 dumbbell split squat

min 3: max. rep chin up in 30 seconds 

Strength:

every 1.30 for  6 rounds 4-4-4-3-3-3 reps of push press 

(start from %70 and work up to %80 of your 1RM)

WOD: For time

2 man maker (45/35)

10 power clean (60/35)

15 seconds plank

3 man maker (45/35)

12 power clean (60/35)

30 seconds plank

4 man maker (45/35)

14 power clean (60/35)

45 seconds plank

5 man maker (45/35)

16 power clean (60/35)

60 seconds plank

Strength:

Every 1.30 for 7 rounds 6-5-4-3-2-1-1 reps of Front Squat

(Start from %65 and work up to a heavy single)

WOD: For time (16 minutes time cap.)

Cash in:750/600m row

Then

8-7-6-5-4-3-2-1 reps of

Burpee pull-up

Deadlift (110/60)

Strength:

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

WOD:

Every 2.30 for 6 rounds 

20 hand release push-up + 15 wall ball (9/6)

max. rep power snatch (50/30) in the remaining time

Rest 1.30 between the rounds

WOD: “Job’s Challenge”

3 rounds for time (in a team of 3)

20 burpees

15 pull-ups

60 jumping lunges

25 push-ups

1000m row

WOD: For time

12-10-8-10-12 reps of

Kettlebell swing (55/35)

One arm dumbbell hang clean&jerk (45/35)

Knees to chest

Dips

Conditioning: 4 rounds for time

400m row

300m run

150 double unders (250 single unders)

Strength A): every 1.30 for 7 rounds

5-4-3-2-3-4-5 reps of back squat

(start from %80 of your 1RM)

Strength B): every 1.30 for 6 rounds

3 bench press (climbing)

WOD: AMRAP in 12 minutes

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

Bar muscle-up/chest to bar pull-up/pull-up

Push-up

Box jump over (24/20)

Strength: every 1.30 for 8 rounds

2-2-2-2(unbroken)1-1-1-1 hang squat clean

(start from %80 and work up to %90+ of your 1RM)

WOD: For time (10 minutes time cap.)

21-15-9 reps of

Push press (50/30)

Toes to bar

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell biceps curl

Min 2: 10-12 dumbbell calf raise

Min 3: 8-10 dumbbell skull crushers

WOD: 

teams of 2 complete AMRAP in 12 minutes

(i go,you go for full rounds)

10 cal. row

8   hand release push-up

6   wall ball (9/6)

rest 2 minutes

teams of 2 complete AMRAP in 12 minutes

(split as desired)

60 dumbbell snatch (45/35)

80 air squat

100 double under (200 single under)

CORE: AMRAP 6 min.

30 flutter kicks

20 kettlebell russian twist

10 v-up

Strength:

up to a heavy single power snatch in 12 minutes

WOD: 4 rounds for time (20 minutes time cap.)

12 deadlift (60/35)

200m run

9 hang power clean (60/35)

200m run

6 push jerk (60/35)

200m run

Strength: EMOM 12 min.

min 1: 8/8 dumbbell strict press

min 2: 8-12 high box jump (30/24)

min 3: 12-15 kettlebell sumo deadlift high pull

WOD:

5 minutes time cap.

40 double dumbbell ground to overhead (45/35)

*every minute starts with 3 pull-ups

rest 2 minutes

5 minutes time cap.

45 pull-up

*every minute starts with 3 target burpee

rest 2 minutes

5 minutes time cap.

50 target burpee

*every minute starts with 3 double dumbbell ground to overhead (45/35)

WOD: ''GS 24''

4 rounds for time (with a partner)

800 meter run / 50 wall balls (9/6)

50 burpees

50 pull-ups

Strength: EMOM 12 min.

min 1: 3-6 strict pull-up/ 2-4 negative pull-up

min 2: 4-8 dips/ 10-12 jumping dips

min 3: 8/8 kettlebell single leg deadlift

Conditioning: For time

750-600-450-300m row

rest 1:1 between the rounds

WOD: AMRAP 7 min.

7 medicine ball clean (9/6)

7 v-up

7 dumbbell push press (45/35)

Barbell conditioning:

every 45 seconds for 15 rounds 3 touch and go power clean

(start from %50 of your 1RM)

WOD:

tabata push-up

rest 60 seconds

tabata sumo deadlift high pull (40/25)

rest 60 seconds

tabata wall ball (9/6)

rest 60 seconds 

tabata burpee

Strength:

every 1.30 for 6 rounds 5-5-5-4-4-4 reps of push press

(start from %65 and work up to %75 of your 1RM)

WOD:

every 2.00 minutes for 6 rounds 

15/12 cal. row + 15 sit-up 

max. rep pull-up in the remaining time

rest 2.00 minutes between the rounds 

Strength: 

every 1.30 for 7 rounds 7-6-5-4-3-2-1 reps of front squat

(start from %60 and work up to a heavy single )

WOD: AMRAP 20 min.

40 kettlebell swing (55/35)

30 box jump over (24/20)

20 hang power clean (50/30)

Strength: EMOM 12 min.

1 snatch grip high pull + 1 muscle snatch + 1 power snatch + 1 overhead squat

WOD: For time (20 minutes time cap.)

3 rounds 

60 double under (150 single under )

20 dumbbell power snatch (45/35)

then immediately into

3 rounds 

20 hand release push-up

20 steps back rack lunge (50/30)

Strength:

find 1RM deadlift in 15 minutes

WOD: For time

9-8-7-6-5-4-3-2-1 reps of

dumbbell thrusters (45/35)

toes to bar

dumbbell power clean (45/35)

WOD: ''the LYON''

5 rounds for time

7 squat cleans (75/50)

7 shoulder to overhead (75/50)

7 burpee chest to bar pull-ups

rest 2 minute between the rounds 

Endurance: every 1.30 for 10 rounds

(1 dumbbell snatch + 1 target burpee + 1 medicine ball clean)

(2-2-2,3-3-3...10-10-10)

WOD:

cash in: 50 cal. row

then 5 rounds

10 wall ball (9/6)

10 pull-up

10 sit-up

cash out: 50 cal. row

Strength: EMOM 12 min.

min 1: 10-15 dumbbell deadlift

min 2: max. rep handstand/hand release push-up in 40 seconds

min 3: 2-4 man maker

WOD: For time

20 overhead squat (50/30)

30 kettlebell swing (55/35)

400m run

50 v-up

400m run

30 kettlebell swing (55/35)

20 overhead squat (50/30)

Strength:

every 1.30 for 8 rounds 3-3-3-3-2-2-2-2 reps of unbroken hang squat clean 

(start from %75 and work up to %85 of your 1RM)

WOD: For time (12 minutes time cap.)

100 burpee

*every minute starts with 5 wall balls (9/6)

Accessory: EMOM 9 min.

min 1: 3-6 chin-up

min 2: 4-8 strict toes to bar

min 3: 8/8 one arm kettlebell strict press (light weight)