Strength:

find 1RM front squat in 15 minutes

WOD: AMRAP 12 min.

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

power clean (60/35)

dumbbell box step up over (45/35)

hand release push-up

Accessory: EMOM 9 min.

Min 1: 15-20 seconds handstand hold (on wall)

Min 2: 30-45 seconds wall sit

Min 3: 15-20 seconds dead hang hold

Strength: EMOM 12 min.

odd: 5 bench press (climbing)

even: 8-10 rep ( 1 kettlebell swing + 1 kettlebell sumo deadlift high pull)

WOD: For time

800m row

100 plate ground to overhead (20/15)

50   overhead squat (50/30)

50   wall ball (9/6)

20   power snatch (50/30)

50   wall ball (9/6)
50   overhead squat (50/30)

100 plate ground to overhead (20/15)

800m row

Strength:

every 1.30 for 7 rounds 1 squat clean

(start from %75 and work up to %90+ of your 1RM)

WOD:

A) 5 minutes time cap.

50 burpee

*every minute starts with 3 pull-up

rest 90 seconds

B) 5 minutes time cap.

20 bear complex (45/25)

*every minute starts with 3 burpee

rest 90 seconds

C) 5 minutes time cap.

50 pull-up

*every minute starts with a single bear complex (45/25)

CORE: AMRAP 4 minutes

20 seconds hollow hold

3   strict toes to bar

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 reps of clean&jerk

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

WOD: For time

cash in: 150 double unders (300 single unders)

then

27-21-15-9 reps of

Push-up

Deadlift (100/60)

cash out: 50 box jump (30/24)

WOD: ''SAMAN''

8 Rounds for time

13 deadlift (85/55)

17 wall ball (9/6)

400m run

Strength: EMOM 15 min.

Min 1: 10 seconds dead hang hold + 2 negative pull-up

Min 2: 12-16 steps dumbbell front rack lunge

Min 3: 8-12 deficit push-up

WOD: AMRAP 20 min.

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

50 air squat

30 kettlebell swing (55/35)

200m run

Strength:

every 1.15 for 8 rounds 8-7-6-5-4-3-2-1 reps of deadstop strict press

Barbell conditioning:

10 rounds

30 seconds on

30 seconds off

max. rep hang power clean with %50 of your 1RM

WOD: 10 minutes time cap.

5-4-3-2-1 reps of

man maker (45/35)

25-20-15-10-5 reps of

box jump over (24/20)

18-15-12-9-6 reps of

v-up

Strength:

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

(start from %80 and work up to %95 of your 1RM)

WOD: 

AMRAP 8 minutes

15 cal. row

10 power snatch (40/25)

15 kettlebell swing (55/35)

rest 2 minutes

AMRAP 8 minutes

15 wall ball (9/6)

10 sumo deadlift high pull (40/25)

15 push-up

Strength:

every 2.00 minutes for 5 rounds 9-6-3-6-9 reps of unbroken deadlift

WOD: For time

20 clean & jerk (40/25)

30 pull-up

15 clean & jerk (50/30)

20 chest to bar pull-up

10 clean & jerk (60/35)

10 bar muscle up

Strength:

every 1.30 for 7 rounds 1 squat snatch (from %75 and work up to %90+ of your 1RM squat snatch)

WOD: 12 minutes time cap.

1-1-5,2-2-10,3-3-15,4-4-20... reps of

Overhead squat (45/25)

Toes to bar

Double under

CORE: For time

60 sit-up

90 kettlebell russian twist

120 seconds plank (accumulate)

Strength: EMOM 12 min.

odd: 6-8 back squat (60/35) (from the floor)

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

WOD:

in 6 minutes,50 thrusters (40/25), max rep burpee box jump (24/20) in the remaining time

rest 2 minutes

in 6 minutes, 70 dumbbell snatch (45/35), max rep thruster (40/25)

in the remaining time

rest 2 minutes

in 6 minutes, 50 burpee box jump (24/20), max rep dumbbell snatch (45/35) in the remaining time

WOD: '' GARRY PURDHAM''

teams of 2 complete AMRAP in 31 minutes

31 burpee

31 double under

31 deadlift (45/30)

31 push-up

31 box jump (24/20)

31 hang power clean (45/30)

31 air squat

31 kettlebell swing (55/35)

31 shoulder to overhead (45/30)

31 abmat sit-ups

31 calorie row

31 wall ball (9/6)

WOD:

AMRAP 10 min.

15 cal. row

12 wall ball (9/6)

rest 2 minutes

AMRAP 10 min.

6 burpee pull-up

12 medicine ball sit-up (9/6)

rest 2 minutes

AMRAP 10 min.

10 dumbbell deadlift (45/35)

15 ball slam (9/6)

Strength:

A) every 1.30 for 5 rounds 10-8-6-4-2 reps of back squat

B) every 1.30 for 9 rounds 5-4-3-2-1-2-3-4-5 reps of bench press

WOD: For time

6 deadlift (100/60)

100m run

4 dips

5 deadlift (110/65)

100m run

6 dips

4 deadlift (120/70)

100m run

8 dips

3   deadlift (130/75)

100m run

10 dips

2   deadlift (140/80)

100m run

12 dips

1   deadlift (150/85)

100m run

14 dips

Strength:

every 1.30 for 7 rounds 2 squat clean

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

WOD:

tabata dumbbell thrusters (45/35)

rest 2 minutes

tabata toes to bar

rest 2 minutes

tabata box jump over (24/20)

rest 2 minutes

tabata kettlebell swing (55/35)

Strength:

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

WOD: Teams of 2 complete AMRAP in 24 minutes

500m row

40 push-up

300m medicine ball carry (9/6)

20 toes to bar

10 bear complex (50/25)

Strength:

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

(start from %75 and work up to %90 of your 1RM front squat)

Gymnastics strength: EMOM 10 min.

odd: 3-6 handstand push-up (x2 on box)

even: 10-15 high box jump (30/24)

WOD: For time (13 minutes time cap.)

cash in: 50 air squat

then 4 rounds

16 dumbbell snatch (45/35)

8   over the dumbbell burpee

cash out: 50 v-up

Strength:

every 1.30 for 7 rounds 3 touch and go power snatch 

(you choose the weight)

(climbing)

WOD: For time

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

hang power clean + push press (45/25)

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

dumbbell front rack lunge (45/35)

*25 double under after every round

WOD: ''SMALL''

3 rounds for time

1000m row

50 burpee

50 box jump (24/20)

800m run

Strength: EMOM 16 min.

Min 1: 40 seconds wall sit

Min 2: 5-10 strict dips

Min 3: 8 dumbbell box step up over

Min 4: 4-8 chin-up

WOD: For time

cash in: 800m row

then 4 rounds

60 seconds planl

30 dumbbell snatch (45/35)

15 target burpee

Strength:

every 1.30 for 7 rounds 7-6-5-4-3-2-1 reps of push press

WOD: For time

9-15-21-27 reps of 

hand release push-up

back squat (70/40) (no racks!)

CORE: AMRAP 6 minutes

10 ball slam (9/6)

15 sit-up

30 hollow body flutter kicks

Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of front squat

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

WOD: 4 rounds for time (21 minutes time cap.)

15 power clean (60/30)

200m run

25 wall ball (9/6)

max. rep handstand push-up in the remaining time

Strength:

every 1.30 for 7 rounds 2 squat snatch 

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

(drop and reset)

WOD: AMRAP 12 min.

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

10 kettlebell sumo deadlift high pull (55/35)

10 one arm dumbbell push press (left)

10 kettlebell goblet squat (55/35)

Accessory: EMOM 9 min.

Min 1: 2-4 man maker

Min 2: 4-8 strict toes to bar

Min 3: 8/8 single leg bodyweight deadlift

Strength:

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

WOD: For time

3   squat clean thruster (50/25)

18 pull-up

30 double under

6   squat clean thruster (50/25)

15 pull-up

30 double under

9   squat clean thruster (50/25)

12 pull-up

30 double under

12 squat clean thruster (50/25)

9   pull-up

30 double under

15 squat clean thruster (50/25)

6   pull-up

30 double under

Strength:

every 2.00 for 5 rounds 12-9-6-9-12 reps of unbroken deadlift

Gymnastics strength: EMOM 10 min.

odd: 4-8 strict pull-up

even: 10-15 deficit push up

WOD: 4 rounds for time (13 minutes time cap.)

6   power snatch (50/30)

10 box jump (24/20)

6   overhead squat (50/30)

10 over the bar burpee

WOD: ''Jennifer''

AMRAP 26 min.

10 pull-up

15 kettlebell swing (55/35)

20 box jump (24/20)

WOD: EMOM 15 min.

death by wall balls (9/6)

Conditioning: for time

40-30-20-10 cal. row

rest 1:1

WOD: AMRAP 12 min.

12 box jump over (24/20)

12 v-up

12 double under

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

Strength:

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

(start from %65 and work up to %80 of your 1RM front squat)

WOD: For time

18-15-12-9 reps of

double dumbbell ground to overhead (45/35)

toes to bar

Accessory: EMOM 9 min.

Min 1: 8/8 alternate dumbbell curl

Min 2: 6/6 dumbbell box step-up

Min 3: 6-10 strict dips