Strength:

find 3RM bench press in 12 minutes

Barbell conditioning:

every 30 seconds for 20 rounds 

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

WOD: For time (10 minutes time cap.)

21-15-9 reps of

deadlift (90/60)

dips

*150m run after every round

Strength: EMOM 12 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 4-8 strict toes to bar

min 3: 4-8 strict pull-up

WOD: AMRAP in 9 minutes

5 hang power snatch (45/25)

20 air squat

CORE: EMOM 9 min.

min 1: 15-20 sit-up

min 2: 8-10 hollow rock

min 3: 20-30 flutter kicks

Strength:

every 1.30 for 8 rounds 5-5-5-5-4-4-4-4 reps of unbroken hang squat clean

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

WOD: teams of 2 complete AMRAP in 20 minutes

row 800m

athlete a: row

athlete b: deadlift hold (55/35)

50 push-up

athlete a: push-up

athlete b: plank hold (on hands)

30 front squat

athlete a: front squat

athlete b: kettlebell goblet squat hold (55/35)

Strength:

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

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

(drop and reset)

WOD: 4 rounds for time

10 pull-up

12 burpee

14 dumbbell power clean

16 wall ball (9/6)

Strength:

every 1.30 for 7 rounds 8-7-6-5-6-7-8 reps of back squat

(start from %60 of your 1RM)

WOD: For time

20-15-10-5-10-15-20 reps of 

box jump over (24/20)

15-12-9-6-9-12-15 reps of

push press (50/30)

*30 double under (60 single under) after every round

WOD: For time

20 thrusters (60/42.5)

20 burpees

20 cleans (60/42.5)

20 sit-ups

20 shoulder to overhead (60/42.5)

20 push-ups

20 overhead squats (60/42.5)

20 handstand push-ups

20 front squats (60/42.5)

20 air squats

Endurance:

every 1.30 for 10 rounds until failure

(1 kettlebell swing + 1 burpee + 1 kettlebell goblet squat)

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

WOD: AMRAP 10 min.

15 double under

10 hand release push-up

5   double dumbbell ground to overhead (45/35)

CORE: EMOM 6 min.

min 1: 30 seconds plank

min 2: 30 flutter kicks

min 3: 15 crunch

Strength:

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

(start from %65 and work up to %90 of your 1RM)

WOD: For time

15-12-9-6 reps of

overhead squat (40/25)

pull-up

then immediately into

20-16-12-8 reps of

dumbbell deadlift (45/35)

one arm dumbbell push press (45/35)

Strength:

find 1RM front squat in 13 minutes

WOD: For time (15 minutes time cap.)

cash in: 750/600m row

then 4 rounds

15 wall ball (9/6)

10 power clean (50/30)

Accessory: EMOM 6 min.

min 1: 8-10 dumbbell biceps curl

min 2: 8-10 dumbbell skull crusher

min 3: 12-16 steps dumbbell front rack lunge

Strength: EMOM 12 min.

min 1: 12-16 dumbbell snatch (45/35)

min 2: 10-12 high box jump (30/24)

min 3: 8-10 dumbbell floor press

WOD: For time

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

push jerk (55/35)

toes to bar

target burpee

Strength:

every 1.30 for 7 rounds 3 reps deadlift

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

WOD:

7 minutes time cap.

50 power snatch (45/25)

*every time you break 100m run

rest 2 minutes

amrap 10 minutes

20 push-up

40 double under (80 single under)

Strength: 

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

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

WOD: 13 minutes time cap.

1-2-3,2-4-6,3-6-9... reps of

pull-up

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

air squat

CORE: 3 rounds

25-20-15 reps of

v-up

25-20-15 seconds of

hollow hold

WOD: ''343'' 

For time

100 deadlifts (60/42.5)

100 power cleans (42.5/30)

100 ground to overhead (30/15)

43   burpees

Conditioning: 2 Rounds

row 800m

rest 1:1 between the rounds

Burner: amrap for 7 minutes

7 wall ball (9/6)

7 burpee

WOD: 3 rounds for time

20 dumbbell snatch (45/35)

15 box jump (24/20)

20 v-up

15 kettlebell swing (55/35)

Strength: EMOM 12 min.

min 1: 8-10 dumbbell bench press

min 2: 12-15 kettlebell goblet squat

min 3: 10-12 kettlebell sumo deadlift high pull

WOD:

5 minutes time cap.

60 push-up

*every minute starts with 50m run

rest 60 seconds

5 minutes time cap.

60 medicine ball clean (9/6)

*every minute starts with 3 push-ups

rest 60 seconds

5 minutes time cap.

700m run

*every minute starts with 3 medicine ball clean (9/6)

Strength:

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

(drop and reset)

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

WOD:

AMRAP 6 min.

21 deadlift (50/30)

9   pull-up

rest 90 seconds

AMRAP 6 min.

15 front squat (50/30)

6  chest to bar pull-up

rest 90 seconds

AMRAP 6 min.

9 push jerk (50/30)

9 bar muscle-up

Strength: EMOM 12 min.

odd:7-7-6-6-5-5 push press (from the floor)

even: 5-5-4-4-3-3 reps of chin-up

WOD: Teams of 2 complete AMRAP in 20 minutes

30 cal. row

20 hand release push-up

15 power clean (50/35)

10 dips

5   man maker (45/35)

Strength:

find 1RM back squat in 13 minutes

WOD: For time (12 minutes time cap.)

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

hang power snatch (45/25)

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

burpee box jump over (24/20)

Core: 4 Rounds (6 minutes time cap.)

30 seconds plank

15 sit-up

Strength: EMOM 10 min.

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

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

WOD: AMRAP 18 min.

25 toes to bar

50 wall ball (9/6)

75 double under

WOD: ''TURNS''

5 Rounds for time

15 push press (50/35)

21 front squat (50/35)

400m run

Strength: EMOM 12 min.

Min 1: 4-8 strict pull-up / 3-4 negative pull-up

Min 2: 4-8 strict dips / 6-12 jumping dips

Min 3: 40 seconds weighted wall sit

WOD: For time (10 minutes time cap.)

30 burpee

300m run

20 burpee

200m run

10 burpee

100m run

CORE: 3 Rounds 

10 hollow rock

45 seconds plank

15 v-up

Strength:

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

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

WOD: 5 rounds for time (15 minutes time cap.)

5 bear complex (50/30)

20 box jump over (24/20)

Accessory: EMOM 9 min.

Min 1: 8-10 hammer curl

Min 2: 8-10 diamond push-up

Min 3: 10/10 dumbbell split squat

Strength:

every 1.30 for 7 rounds 1 rep paused front squat

(one second pause at the bottom)

(start from %85 and work up to %90+ of your 1RM)

WOD: EMOM 20 min.

min 1: max. rep wall ball (9/6)

min 2: max. rep sit-up

min 3: max. rep deficit push-up

min 4: max. calorie row

min 5: rest!

Strength:

A) every 1.30 for 7 rounds 7-6-5-4-5-6-7 reps of paused bench press

(one second pause at the chest)

B) EMOM 10 min.

death by kettlebell swing (55/35)

2-4-6-8-10...-20 reps of kettlebell swing

WOD: AMRAP 8 min.

8 back squat (60/35)

7 dumbbell push press (45/35)

6 toes to bar

Strength:

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

(start from %65 and work up to %85 of your 1RM)

WOD:

every 3.00 min for 6 rounds 

30-25-20-15-10 reps of 

dumbbell snatch (45/35)

20-25-30-35-40 reps of

double under

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

rest 60 seconds between the rounds

Strength:

every 1.30 for 7 rounds 4 reps deadlift

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

WOD: For time

9-15-21 reps of

hang power clean (50/30)

over the bar burpee

immediately into

21-15-9 reps of

thrusters (50/30)

push-up

WOD: ''HARPER''

AMRAP in 23 minutes

9 chest to bar pull-ups

15 power cleans (60/42.5)

21 air squats

400m run with a plate (20/15)

Conditioning: EMOM 16 min.

Min 1: max. meter row in 45 seconds

Min 2: max. rep double unders/single unders in 45 seconds

Min 3: max. meter run in 45 seconds

Min 4: rest!

WOD: 4 rounds for time

24 steps lunge

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

16 hand release push-ups

12 dumbbell deadlift (45/35)

8   chest to bar pull-ups

Strength:

up to a heavy power clean in 12 minutes

WOD: 14 minutes time cap.

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

toes to bar

power snatch (50/30)

wall ball (9/6)

CORE: EMOM 6 min.

min 1: 8/8 alternating single leg v-up

min 2: 20 seconds hollow hold

min 3: 15-20 lying leg raises

Strength:

every 1.30 for 7 rounds 1 rep back squat

(start from %85 and work up to %90+ of your 1RM)

WOD: AMRAP 20 min.

20 push-up

30 double unders

20 dumbbell power clean (45/35)

30 air squats

20 sit-up