WOD: ''SHER''

For time

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

squat clean (%75 of your bodyweight)

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

burpee pull-ups (from a dead hang)

30-27-24-21-18-15-12-9-6-3 reps of:

double unders

Conditioning:

40-30-20-10 cal. row

rest 1:1 between the rounds

WOD: For time

cash in: 30 burpee

then 4 rounds

5 chin-up

10 dips

15 wall ball (9/6)

cash out: 50 steps jumping lunge

Strength/dumbbell conditioning: every 1.30 for 7 rounds

death by man maker (45/35)

(1-2-3,...,-7 reps of man maker)

WOD: AMRAP in 16 minutes

12 dumbbell deadlift (45/35)

150m run

8   power snatch (50/30)

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

Accessory: EMOM 6 min.

Min 1: 12-16 dead bug

Min 2: 6 front raise + 6 lateral raise

Min 3: 8 reverse fly

Strength:

every 1.30 for 7 rounds 3-3-3-2-2-2-1 reps of squat clean&jerk

(start from %65 and work up to %70 of your 1RM)

WOD:

tabata push-up

rest 90 seconds

tabata box jump over (24/20)

rest 90 seconds

tabata toes to bar

rest 90 seconds

tabata wall ball (9/6)

Strength: EMOM 10 min.

odd: 5 bench press (climbing)

even: 8 bent over dumbbell row

WOD: Teams of 2 complete AMRAP in 24 minutes

500m row

40 sit-up

20 back squat (60/35)

300m medicine ball carry (9/6)

90 seconds plank

40 kettlebell swing (55/35)

Strength:

every 30 seconds for 20 rounds 1 hang power snatch

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

WOD: For time

15-12-9-6 reps of

dumbbell push press (45/35)

dumbbell box step-up over (45/35)

rest 90 seconds

15-12-9-6 reps of

chest to bar pull-up

target burpee

Strength:

every 1.30 for 7 rounds 4 reps paused Front Squat

(one second pause at the bottom)

(start from %70 and work up to %75 of your 1RM)

WOD: For time

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

power clean (60/35)

x2 hand release push-up

x5 double under (x10 single under)

WOD: ''KEN ZINK''

7 rounds for time

71 double unders

14 deadlift (60/42.5)

6   hang powe clean (60/42.5)

9   front squat (60/42.5)

Strength: EMOM 12 min.

Min 1: 3-8 strict pull-up

Min 2: 3-8 strict dips

Min 3: 12-15 kettlebell goblet squat

WOD: AMRAP 12 min.

12 burpee

12 kettlebell swing (55/35)

12 box jump over (24/20)

Core/Conditioning: For time

teams of 2 complete 200 sit-ups (20 each)

athlete 1) sit-up

athlete 2) row

Strength:

every 1.30 for 5 rounds 5 reps deadstop deadlift (climbing)

WOD:

A) 6 minutes time cap.

50 hang power clean (50/30)

*every minute starts with 5 push-up

rest 90 seconds

B) 6 minutes time cap.

60 wall ball (9/6)

*every minute starts with 3 hang power clean (50/30)

rest 90 seconds

C) 6 minutes time cap.

80 push-up

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

Strength:

every 1.15 for 7 rounds 6-5-4-3-4-5-6 reps of push press

WOD: AMRAP 15 min.

6   double dumbbell ground to overhead (45/35)

8   knees to elbow

10 dumbbell front rack lunge (45/35)

15 double under

CORE:3 rounds

30 seconds side plank

10 v-up

30 seconds side plank

10 v-up

Strength: EMOM 12 min.

odd: 3 power snatch + 3 overhead squat (climbing)

even: 8-12 deficit push-up

WOD:

every 4 minutes for 4 rounds

18 pull-up

8   clean&jerk (50/30)

max. rep handstand push-up in the remaining time

rest 1 minute between the rounds

Strength:

every 1.30 for 7 rounds 4 reps back squat

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

WOD: For time (13 minutes time cap.)

cash in: 1000m row

then 5 rounds

9 over the bar burpee

9 sumo deadlift high pull (42.5/30)

Accessory: EMOM 9 min.

Min 1: 8/8 one arm kettlebell strict press

Min 2: 8/8 single leg v-up

Min 3: 8/8 single leg deadlift

Strength:

every 1.30 for 6 rounds 4-4-4-3-3-3 reps of power clean

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

WOD: For time

12-9-6-9-12 reps of

thruster (45/30)

toes to bar

immediately into

20-15-10-15-20

dumbbell snatch (45/35)

box jump (24/20)

WOD: ''THE BATMAN''

For time

cash in: 100 air squat

then 50-40-30-20-10 reps of

box jump (30/24)

wall ball (9/6)

kettlbell swing (55/35)

*200m run after every round

cash out: 4 rounds 5 reps deadlift with %80 of your 1RM

WOD:

AMRAP 10 min.

10 dumbbell power clean (45/35)

10 hand release push-up

rest 2 minutes

AMRAP 10 min.

10 dumbbell squat (45/35)

10 toes to bar

rest 2 minutes

AMRAP 10 min.

10 dumbbell push press (45/35)

20 double under

Strength:

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

Conditioning:

4x400m row

rest 1:1 between the rounds

WOD: ''GRACE'' (6 minutes time cap.)

30 clean&jerk (60/42.5)

Strength:

every 1.30 for 7 rounds 5 reps paused front squat

(a second pause at the bottom)

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

WOD: 13 minutes time cap.

5 rounds

15 wall ball (9/6)

15 box jump (30/24)

max. rep bar muscle-up/chest to bar pull-up/pull-up in the remaining time

Accessory: EMOM 9 min.

Min 1: 12-15 unbroken dumbbell deadlift

Min 2: 10 dumbbell shrug

Min 3: 8/8 one arm dumbbell overhead squat

Strength: EMOM 10 min.

odd: 5 strict press (climbing) (from the floor)

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

WOD: teams of 2 complete AMRAP in 25 minutes

30 hang power clean (50/30)
50 double under

30 one arm dumbbell push press (45/35)

50 air squat

30 kettlebell swing (55/35)

50 push-up

Strength:

up to a heavy squat clean in 12 minutes

WOD: 14 minutes time cap.

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

squat snatch (50/30)

chest to bar pull-up

CORE: AMRAP in 5 minutes

15 seconds hollow hold

10 medicine ball sit-up

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of (1 hang power snatch + 1 power snatch)

climbing & drop and reset

WOD: For time

15 push jerk (40/25)

4   over the bar burpee

150m run

12 push jerk (50/30)

8   over the bar burpee

150m run

9   push jerk (60/35)

12 over the bar burpee

150m run

6   push jerk (70/40)

16 over the bar burpee

150m run

3   push jerk (80/45)

20 over the bar burpee

150m run

WOD: ''Roberts Ridge''

For time

10 clean&jerk (80/50)

20 kettlebell swing (70/55)

30 thrusters (42.5/30)

40 chest to bar pull-up

50 over the bar burpees

60 wall balls (9/6)

70 cal. row

Conditioning: EMOM 12 min.

min 1: max. rep double under in 40 seconds

min 2: max. meter row in 40 seconds

min 3: max. meter run in 40 seconds

WOD: AMRAP 15 minutes

15 dumbbell snatch (45/35)

15 goblet squat (55/35)

15 push-up

CORE: 3 rounds

30 sit-up

30 kettlebell russian twist

30 flutter kicks

Strength:

every 1.30 for 6 rounds 5-5-5-4-4-4 reps of power clean 

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

Barbell Conditioning: 

10 rounds

30 seconds on

30 seconds off

max. rep front squat with %50 of your 1RM

WOD: 4 Rounds for time

8/8 one arm dumbbell push press (45/35)

15 pull-up

15 overhead squat (50/25)

Strength:

up to a heavy single squat snatch in 12 minutes

WOD: AMRAP 13 minutes

25 wall ball (9/6)

200m run

25 kettlebell swing (55/35)

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell hammer curl

Min 2: 8-10 strict dips

Min 3: 10/10 dumbbell split squat

Strength: EMOM 12 min.

odd: max. rep handstand push-up in 30 seconds

even: 6-5-4-3-2-1 reps of deadlift (climbing)

WOD: 14 minutes time cap.

30 double dumbbell ground to overhead (45/35)

30 box jump over (24/20)

20 double dumbbell ground to overhead (45/35)

20 burpee box jump (24/20)

10 double dumbbell ground to overhead (45/35)

10 dumbbell burpee box step-up over (24/20) (45/35)

CORE: 4 rounds for time

60 seconds plank

20 v-up

Strength:

every 1.15 for 7 rounds 7-6-5-4-3-4-5-6-7 reps of push press

WOD:

A) 10 minutes time cap.

15-12-9-6-3 

reps of thrusters (40/45/50/55/60)

cal. row

rest 3 minutes

B) amrap in 10 minutes

10 toes to bar

15 hand release push-up

20 double under

Strength:

every 1.30 for 7 rounds 5 back squat

(start from %70 and work up to %75 of your 1RM back squat)

WOD: For time

12-11-10-9-8 reps of

power snatch (55/30)

burpee pull-up

power clean (55/30)

WOD: ''OMAR''

For time

10 thrusters (42.5/30)

15 bar facing burpees

20 thrusters (42.5/30)

25 bar facing burpees

30 thrusters (42.5/30)

35 bar facing burpees

CORE:EMOM 9 min.

Min 1: 40 seconds plank

Min 2: 15-20 v-up

Min 3: 20-30 kettlebell russian twist

Strength/Conditioning: EMOM 15 min.

Min 1: 3-6 chin-up

Min 2: 10-15 unbroken wall ball

Min 3: max. calorie row in 40 seconds

WOD: For time

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

double dumbbell ground to overhead (45/35)

dips

target burpee

Strength:

every 1.30 for 7 rounds 2 touch and go power snatch

(you choose the weight)

(climbing)

WOD: EMOM 25 min.

Min 1: max. rep bar muscle up/chest to bar pull-up/pull-up

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

Min 3: max. rep push jerk (45/25)

Min 4: max. rep sit-up

Min 5: rest!