Strength:

A) every 1.30 for 7 rounds 5 touch and go power snatch

    (you choose the weight)

    (climbing)

B) barbell conditioning

     10 rounds

     max rep push press in 30 seconds

     30 seconds rest

(with %50 of your 1RM push press)

(from the floor)

WOD: AMRAP 4 minutes x 3 rounds

4 strict pull-up

5 over the bar burpee

6 deadlift (90/50)

rest 90 seconds between the rounds

Strength:

find 1RM back squat in 15 minutes

WOD:

4 rounds (10 minutes time cap.)

15 cal. row

15 push-up

max. rep bar muscle-up in the remaining time

rest 2 minutes

2 rounds (10 minutes time cap.)

15 clean&jerk (45/25)

25 box jump (24/20)

max. rep thrusters in the remaing time

Strength:

A) every 1.30 for 6 rounds 3 squat clean

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

   (drop and reset)

B) EMOM 10 min

     3 bench press (climbing)

WOD: 5 rounds for time (11 minutes time cap.)

10 hand release push-up

10 wall ball (9/6)

100m run

Strength:

every 1.15 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of strict press

WOD: AMRAP 20 minutes

40 air squat

20 dumbbell snatch (45/35)

15 kettlebell swing (55/35)

5   power clean (70/40)

WOD: ''BULGER''

10 rounds for time

150m run

7 chest to bar pull-ups

7 front squats (60/40)

7 handstand push-up

Strength: EMOM 12 min.

Min 1: 2-3 man maker

Min 2: 6-10 strict dips

Min 3: 10-12 dumbbell front rack lunge

WOD:

A) 7 minutes time cap.

80 dumbbell snatch (45/35) for time

*every minute starts with 10 seconds dead hang hold

rest 2 minutes

B) 6 minutes time cap.

80 kettlebell swing (55/35) for time

*every minute starts with 10 seconds goblet squat hold

Core/Conditioning: EMOM 9 min.

Min 1: 15-20 sit-up

Min 2: max rep double under/ max rep double under attempt in 45 seconds

Min 3: 20 seconds hollow hold

Strength:

every 2.00 min. for 5 rounds 15-12-9-12-15 reps of unbroken deadlift

WOD: EMOM 25 min.

Min 1: 8-12 dumbbell strict press (45/35)

Min 2: 6-10 chest to bar pull-up

Min 3: 8-12 dumbbell floor press (45/35)

Min 4: 10-15 box jump (30/24)

Min 5: rest!

Strength:

every 1.30 for 8 rounds 5-5-4-4-3-3-2-2 reps of touch and go power clean & push jerk

WOD: 4 Rounds for time

15 thruster (40/25)

300m run

20 kettlebell swing (55/35)

20 v-up

Strength:

every 1.30 for 7 rounds 1 paused back squat

(start from %80 and work up to %85+ of your 1RM)

(a second pause at the bottom)

WOD: AMRAP 12 min.

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

dumbbell power clean (45/35)

push-up

Conditioning: EMOM 10 min.

odd: max. rep burpee in 30 seconds

even: max. cal. row in 30 seconds

Strength:

every 45 seconds for 20 rounds 1 bear complex

(start with a light weight and climb up to a heavy single)

WOD: AMRAP 12 min.

8 hang power snatch (45/25)

8 pull-up

8 dumbbell box step up over (45/35) (24/20)

CORE: 3 rounds

20 v-up

60 seconds plank

30 kettlebell russian twist

Strength:

every 1.30 for 6 rounds 3 squat snatch

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

(drop and reset)

WOD: For time

10 toes to bar

10 front squat (60/35)

30 double under

15 toes to bar

15 front squat (60/35)

60 double under

20 toes to bar

20 front squat (60/35)

90 double under

15 toes to bar

15 front squat (60/35)

60 double under

10 toes to bar

10 front squat (60/35)

30 double under

WOD: ''THE HAMMY''

For time

1000 meter row

7 squat clean & jerk (60/42.5)

50 push-ups

7 squat clean & jerk (60/42.5)

50 sit-ups

7 squat clean & jerk (60/42.5)

50 box jumps

7 squat clean & jerk (60/42.5)

50 pull-ups

7 squat clean & jerk (60/42.5)

1000 meter row

Conditioning: death by ''Cindy''

every 1.15 for 12 rounds one set of  ''Cindy''

WOD: For time

25 wall ball (9/6)

25 burpee

20 wall ball (9/6)

20 burpee

15 wall ball (9/6)

15 burpee

10 wall ball (9/6)

10 burpee

5   wall ball (9/6)

5   burpee

Strength:

up to heavy 3 reps push press in 12 minutes

Barbell conditioning: 10 rounds

max. rep overhead squat in 30 seconds

(with %50 of your 1RM)

(from the floor)

30 seconds rest

WOD: AMRAP 10 min.

3 chin-up

6 deadlift (100/60)

30 seconds plank

Strength:

every 1.30 for 7 rounds 3 paused back squat

( a second pause at the bottom)

(start from %75 and work up to %80 of your 1RM)

WOD: 5 rounds for time

20 box jump over (24/20)

20 dumbbell snatch (45/35)

200m run

Strength: EMOM 12 min.

Odd: 5-5-5-3-3-3 reps of bench press

Even: 8 bent over dumbbell row

WOD: teams of 2 complete for time

70 kettlebell swing (55/35)

60 cal. row

50 dips

40 double dumbbell ground to overhead (35/25)

30 toes to bar

20 push press (55/30)

10 bar muscle-up

Strength:

every 30 seconds for 30 rounds 1 power snatch

(start from %50 and work up to a heavy single)

WOD:

tabata hang power clean (40/25)

rest 2 minutes

tabata wall ball (9/6)

rest 2 minutes

tabata double under

rest 2 minutes

tabata hand release push-up

Strength A):

every 1.30 for 6 rounds 4 rep front squat

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

Strength B):

every 1.30 for 6 rounds 4 squat clean

(start from %60 and work up to %70 of your 1RM)

(drop and reset)

WOD: 10 minutes time cap.

1-1,2-2,3-3... reps of 

dumbbell power clean & push jerk (45/35)

pull-up

WOD: ''NUTTS''

For time

10 handstand push-ups

15 deadlifts (115/80)

25 box jumps (30/24)

50 pull-ups

100 wall balls (9/6)

200 double unders

400m run with a plate (20/15)

Strength: EMOM 12 min.

min 1: 4-10 dips

min 2: 40 seconds wall sit

min 3: 3-4 negative pull-up (as slow as possible)

WOD: 4 rounds for time (12 minutes time cap.)

20 kettlebell goblet squat (55/35)

15 double dumbbell power clean (45/35)

10 toes to bar

Conditioning/Core: For time (in teams of 2)

150 cal. row

athlete a rows

athlete b holds plank

Strength:

every 1.30 for 7 rounds 5 rep paused back squat

(a second pause at the bottom)

(start from %65 and work up to %70)

Conditioning: death by bar facing burpees

every 1.30 for 10 rounds (2-4-6-8-10-12-14-16-18-20) reps of bar facing burpees

WOD: For time

40-30-20-10 reps of

kettlebell swing (55/35)

x1.5 double under / x3 single under

push-up

Strength:

every 1.30 for 6 rounds 4 squat snatch 

(start from %60 and work up to %70)

(drop and reset)

WOD: For time (12 minutes time cap.)

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

thrusters (40/25)

sumo deadlift high pull (40/25)

CORE: For time

100 v-up

every minute starts with 10 seconds hollow hold

Strength:

every 1.15 for 10 rounds 2x(5-4-3-2-1) reps of push jerk

(second set must be heavier)

WOD: EMOM 25 min.

min 1: max. rep power clean (40/25)

min 2: max. rep box jump (24/20)

min 3: max. rep toes to bar

min 4: max. cal. row

min 5: rest!

Strength:

find 1RM deadlift in 15 minutes

Strength/Skill: EMOM 8 min.

max. rep handstand push-up in 30-45 seconds

WOD: AMRAP 9 min.

8 dumbbell facing burpees

6 chest to bar pull-ups

2 man maker (45/35)

Strength:

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

WOD: 2 Rounds for time

8   hang power snatch (50/25)

40 hand release push-up

8   hang power snatch (50/25)

40 wall ball (9/6)

8   hang power snatch (50/25)

100 double under (200 single under)

WOD: ''HARPER''

AMRAP 23 minutes

9   chest to bar pull-ups

15 power cleans (60/42.5)

21 air squats

400m run

Strength: EMOM 10 min.

Odd: 10-12 deficit push-up

Even: 4-8 chin-up

WOD: AMRAP 10 minutes

12 kettlebell swing (55/35)

12 box jump over (24/20)

12 dumbbell snatch (45/35)

Accessory: EMOM 8 min.

Odd: 10 seated dumbbell press

Even: 8/8 one leg single kettlebell deadlift

Strength:

every 30 seconds for 30 rounds 1 clean&jerk

(start from %50 and build up to a heavy single)

WOD: 20 minutes time cap.

11-10-9-8-7-6-5-4-3-2-1 reps of

burpee pull-up

wall ball (9/6)

*max. rep one arm dumbbell hang clean&jerk (45/35) in the remaining time

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of bench press

WOD:

AMRAP 10 minutes

8   sumo deadlift high pull (40/25)

12 one arm dumbbell push press (45/35)

24 double under

rest 2 minutes

AMRAP 10 minutes

10 cal. row

8   toes to bar

10 hand release push-up

Strength:

up to heavy 1 power snatch + 1 overhead squat in 12 minutes

WOD: For time

21 pull-up

21 front squat (55/30)

42 v-up

15 chest to bar pull-up

15 front squat (65/35)

30 v-up

9   bar muscle-up

9   front squat (75/40)

18 v-up