Strength:

every 1.30 for 7 rounds 2 reps paused front squat

(one second pause at the bottom)

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

WOD:

AMRAP 5 min.

8 push press (40/25)

10 burpee

rest 90 seconds

AMRAP 5 min.

6 push press (50/30)

8 steps dumbbell front rack lunge (45/35)

rest 90 seconds

AMRAP 5 min.

4 push press (60/35)

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

Strength:

every 1.30 for 8 rounds 5-5-4-4-3-3-2-2 reps of touch and go power snatch

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

10 pull-up

12 overhead squat (40/25)

14 box jump (24/20)

Accessory: EMOM 8 min.

odd: 10-15 cal. row

even: 6-10 dips

WOD: ''JORDAN''

For time

100 kettlebell swing (55/35)

100 sit-ups

100 air squats

100 push-ups

Conditioning: For time

30-25-20-25-30 calories of row

rest 1:1 between the rounds

WOD: For time

20-16-12-8-4 reps of

wall ball (9/6)

10-8-6-4-2 reps of

toes to bar

20-16-12-8-4 reps of

dumbbell snatch (45/35)

Strength:

every 1.30 for 7 rounds 5 reps deadlift

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

WOD: AMRAP 15 min.

12 kettlebell swing (55/35)

12 push-up

12 goblet squat (55/35)

Accessory: EMOM 6 min.

Min 1: 6-8 seated arnold press

Min 2: 6-8 zottman curl

Min 3: 8-10 bent over dumbbell row

Strength:

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

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

WOD:

every 3.00 for 3 rounds

6 power snatch (50/30)

12 box jump (24/20)

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

rest 90 seconds

CORE: 3 Rounds (5 minutes time cap.)

10 hollow rock

20 kettlebell russian twist

30 flutter kicks

Strength: EMOM 10 min.

death by double dumbbell ground to overhead (45/35)

(1-2-3...-10 reps of double dumbbell ground to overhead )

WOD: AMRAP 20 minutes

i go you go for full rounds

12 cal. row

9   v-up

6   hang power clean (55/35)

Strength:

A) every 1.30 for 8 rounds 8-7-6-5-4-3-2-1 reps of bench press

B) EMOM 10 min.

odd: 3-8 strict pull-up/3-5 negative pull-up

even: 5-10 tempo push-up (3-1-3 tempo)

WOD: AMRAP in 10 minutes

30 double under (60 single under)

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

10 sumo deadlift high pull (42.5/30)

WOD: ''DONALD BURNS''

For time

20 back squats (60/42.5)

400m run

20 deadlifts (60/42.5)

400m run

20 cleans (60/42.5)

400m run

30 thrusters (60/42.5)

400m run

Gymnastics strength: EMOM 10 min

death by push-up

(1-3-5-7...-19 reps of push-up)

(x2 on knees)

WOD: EMOM 20 min.

Min 1: max. rep kettlebell swing (55/35)

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

Min 3: max. rep v-up

Min 4: max. rep target burpee

Min 5: rest!

Strength: EMOM 12 min.

1 squat snatch (work on technique)

(climbing)

WOD: For time

25 wall ball (9/6)

15 hang power clean (50/35)

250m run

20 wall ball (9/6)

10 hang power clean (50/35)

200m run

30 toes to bar

200m run

10 hang power clean

20 wall ball (9/6)

250m run

15 hang power clean (50/35)

25 wall ball (9/6)

Strength:

every 1.30 for 7 rounds 2 reps back squat

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

WOD: For time

27-21-15 reps of

push-up

x2 double under

sumo deadlift high pull (35/25)

immediately into

16-12-8 reps of

dips

x2.5 seconds one kettlebell farmer's hold (55/35) (per side)

back rack lunge (35/25)

Strength:

every 1.30 for 6 rounds 2-2-2-1-1-1 reps of power clean

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

WOD: For time

15-12-9-6-3 reps of

pull-up

front squat (50/30)

kettlebell swing (55/35)

CORE: For time (5 minutes time cap.)

100 sit-ups

Strength:

every 1.15 for 7 rounds 4-3-2-1-2-3-4 reps of push press

WOD:

AMRAP 10 min.

300m row

10 power snatch (45/25)

rest 2 minutes

10 minutes time cap.

12-9-6-9-12 reps of

overhead squat (45/25)

box jump (30/24)

Strength:

every 1.30 for 7 rounds 6 reps deadlift

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

WOD: every 3.00 minutes for 5 rounds

8 squat clean thrusters (55/30)

15 over the bar burpees 

max. rep toes to bar in the remaining time

rest 90 seconds between the rounds

WOD: ''MARSTON''

AMRAP 20 min.

1 deadlift (140/90)

10 toes to bar

15 bar facing burpee

WOD:

AMRAP 9 min.

12 one arm dumbbell push press (45/35)

18 steps jumping lunge

24 kettlebell russian twist

rest 90 seconds

AMRAP 9 min.

12 one arm dumbbell snatch (45/35)

18 sit-up

24 air squat

rest 90 seconds

AMRAP 9 min.

6 double dumbbell ground to overhead (45/35)

9 toes to bar

12 box jump (24/20)

Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of 1 snatch grip high pull + 1 muscle snatch + 1 power snatch

(climbing)

WOD: 12 minutes time cap.

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

handstand push-up

dumbbell power clean (45/35)

overhead squat (45/30)

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell biceps curl

Min 2: 10-12 dynamic plank

Min 3: 30-40 seconds goblet squat hold

Strength:

every 1.30 for 8 rounds death by bear complex (50/35)

(1,2,3...8 reps of bear complex)

WOD: every 1.30 for 8 rounds 

10 pull-up

10 shoulder to overhead (50/35)

max. rep pistols in the remaining time 

(max. rep bench pistols/goblet squat)

rest 60 seconds

Strength:

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

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

WOD: Teams of 2 complete AMRAP  in 21 minutes

40 wall ball (9/6)

(athlete A): wall ball / athlete B): overhead plate hold (20/15) )

50 burpee

(athlete A): burpee / athlete B) plank (on hands) )

60 hand release push-up

(athlete A): hand release push-up / B) row for calories )

Strength: EMOM 10 min.

Odd: 10 dumbbell bench press

Even: max. rep strict pull-up in 40 seconds

WOD: AMRAP 10 min.

3 bar muscle-up (4 chest to bar pull-up/5 pull-up)

5 deadlift (100/60)

7 dumbbell thruster (45/35)

CORE: EMOM 9 min.

Min 1: 3-8 reps strict toes to bar

Min 2: 15-20 seconds hollow hold

Min 3: 12-15 reps crunch

Strength:

every 1.30 for 7 rounds 3 reps paused front squat

(one second pause at the bottom)

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

WOD:

A) 7 minutes time cap.

45 hang power snatch (45/25)

*every minute starts with 10 double under (20 single under)

rest 2 minutes

B) 6 minutes time cap.

75 box jump over (24/20)

*every minute starts with 3 hang power snatch (45/25)

rest 2 minutes

C) 5 minutes time cap.

100 double under (250 single under)

*every minute starts with 5 box jump over (24/20)

WOD: ''HURSTY''

15 rounds for time

100 meter run 

7     front squats (60/40)

100 meter run

7     burpee pull-ups

Gymnastics strength: EMOM 13 min.

death by pull-ups

(1-2-3...-13 reps of pull-ups) 

(x3 jumping pull-up)

WOD: 12 minutes time cap.

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

hand release push-up

kettlebell swing (55/35)

air squat

Accessory: EMOM 9 min.

Min 1: 15-20 seconds dead hang hold

Min 2: 12-16 steps kettlebell goblet forward lunge

Min 3: 20-30 seconds handstand hold (on wall)

Strength:

every 1.30 for 7 rounds 7 reps deadlift

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

WOD: EMOM 25 min.

Min 1: max. rep thrusters (40/25)

Min 2: max. rep chin-up

Min 3: max. rep double dumbbell ground to overhead (45/35)

Min 4: max. rep box jump (30/24)

Min 5: rest!

Strength:

every 1.30 for 6 rounds 3-3-3-2-2-2 reps of power clean

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

WOD:

AMRAP 10 minutes

8 clean&jerk (60/40)

20 cal. row

rest 2 minutes

AMRAP 10 minutes

12 front squat (60/40)

16 push-up

Strength:

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

WOD: 3 rounds for time (15 minutes time cap.)

20 deadlift (70/45)

40 one arm dumbbell push press (45/35)

20 toes to bar

CORE: For time

30-20-10 reps of

sit-up

90-60-30 seconds of

plank

60-50-40 reps of

flutter kick

Strength:

every 1.30 for 7 rounds 3 reps back squat

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

WOD:

AMRAP 4 min.

5 hang power clean (55/30)

6 burpee box jump over (24/20)

12 double under

rest 2 minutes

AMRAP 4 min.

4 hang power clean (60/35)

6 over the bar burpee

12 double under

rest 2 minutes

AMRAP 4 min.

3 hang power clean (65/40)

6 target burpee

12 double under

rest 2 minutes

AMRAP 4 min.

2 hang power clean (70/45)

6 burpee

12 double under

Strength:

every 1.15 for 7 rounds 5-4-3-2-3-4-5 reps of push press

WOD: AMRAP 20 min.

12 pull-up

20 wall ball (9/6)

12 sumo deadlift high pull (42.5/30)

20 v-up