WOD: ''JIMMY''

AMRAP 30 min.

5 deadlifts (120/90kg)

7 pull-ups

9 push-ups

Endurance:

every 1.15 for 10 rounds until failure

 (1 hand release push-up + 1 box jump (24/20) + 1 knees to chest )

 (2-2-2,3-3-3,...10-10-10)

WOD: AMRAP 15 min.

6 pull-up

9 kettlebell goblet squat (55/35)

12 one arm dumbbell push press (45/35)

15 double under (30 single under)

CORE: AMRAP 5 min.

10 single leg v-up

20 seconds plank

Strength: EMOM 12 min.

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

min 2: 12-10-8-6 reps of front squat (from the floor)

min 3: 10-15 seconds l-hang hold

WOD: For time (10 minutes time cap.)

35 bear complex (50/30)

*everytime you break 5 over the bar burpee

Accessory: EMOM 9 min.

min 1: 10 dumbbell box step-up

min 2: 20 hollow body flutter kicks

min 3: 10 seated arnold press

Strength: 

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

(start from %85 of your 1RM and try to hit a PR)

WOD: EMOM 20 min.

min 1: max. rep back squat (35/25)

min 2: max. rep push press (35/25)

min 3: max. rep sumo deadlift high pull (35/25)

min 4: max. cal. row

min 5: rest!

Strength: EMOM 12 min.

odd: 10-9-8-7-6-5 reps of bench press

even: 2 sets of (3 strict pull-up + 3 chin-up, 4 strict pull-up + 4 chin-up, 5 strict pull-up + 5 chin-up)

WOD: For time

21-15-9 reps of

power clean (50/30)

burpee box jump (24/20)

immediately into

21-15-9 reps of

toes to bar

wall ball (9/6)

Strength: 

every 1.30 for 7 rounds 1 rep deadlift 

(start from %85 of your 1RM and work up to a heavy single)

WOD: 2 rounds for time

75 double under (175 single under)

40 push-up

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

75 air squat

Strength.

every 1.30 for 6 rounds 2-2-2-1-1-1 reps of strict press

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

WOD: For time

cash in: 50 kettlebell swing (55/35)

then for time

12 hang power snatch (45/25)

8   dumbbell front rack lunge (45/35)

9     hang power snatch (50/30)

16   dumbbell front rack lunge (45/35)

6   hang power snatch (55/35)

24 dumbbell front rack lunge (45/35)

3   hang power snatch (60/40)

32 dumbbell front rack lunge (45/35)

cash out: 50 sit-up

WOD: ''KLEPTO''

4 rounds for time

27 box jumps (24/20)

20 burpees

11 squat cleans (65/45)

Endurance:

every 1.15 for 10 rounds until failure

(1 air squat + 1 sit-up + 1 burpee)

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

WOD: For time

20-15-10-15-20 rep of

dumbbell snatch (45/35)

push-up

dumbbell deadlift (45/35)

Strength:

up to heavy 1 power clean + 2 front squat + 1 shoulder to overhead in 12 minutes

WOD: For time

12-9-6-9-12 reps of

dumbbell thrusters (45/35)

10-8-6-8-10 reps of

pull-ups

200-150-100-150-200m

run

Strength:

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

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

WOD: 14 minutes time cap.

1-2-3,2-4-6,3-6-9... reps of 

overhead squat (50/30)

dumbbell hang power clean (45/35)

hand release push-up

Accessory: EMOM 9 min.

min 1: 10 dumbbell hammer curl

min 2: 8-10 dips

min 3: 30-45 seconds weighted wall sit

Strength:

every 1.30 for 7 rounds 7-6-5-4-5-6-7 reps of back squat

(start from %65 of your back squat)

WOD: Teams of 2 complete for time

25 push press (50/30)

25 box jump over (24/20)

20 push press (50/30)

20 box jump over (24/20)

1200m row

20 box jump over (24/20)

20 push press (50/30)

25 box jump over (24/20)

25 push press (50/30)

Strength:

every 1.30 for 8 rounds 4-4-4-4-3-3-3-3 reps of unbroken hang squat clean

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

WOD: AMRAP 12 min.

12 kettlebell swing (55/35)

8   wall ball (9/6)

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

CORE: 3 rounds

20-20-20 seconds side plank-plank-side plank

30 kettlebell russian twist

40 mountain climbers

Strength: EMOM 12 min.

min 1: 10 dumbbell push press

min 2: 5-10 toes to bar

min 3: 10 bent over dumbbell row

WOD:

every 2.30 for 6 rounds 

18-15-12-9-6-3 reps of 

over the bar burpee

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

sumo deadlift high pull (42.5/30)

*max. rep double/single unders in the remaining time

WOD: ''WOOD''

5 rounds for time

400 meter run

10 burpee box jumps (24/20)

10 sumo deadlift high pull (42.5/30)

10 thrusters (42.5/30)

1 minute rest

Endurance:

every 1.30 for 10 rounds until failure

(1 burpee + 1 one arm dumbbell hang clean & jerk (45/35) + 1 box jump over (24/20)

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

WOD: AMRAP 12 min.

7 pull-up

14 kettlebell goblet squat (55/35)

21 double under

CORE: AMRAP 5 min.

10 seconds l-hang hold

15 v-up

20 hollow body flutter kicks

Strength:

every 1.30 for 7 rounds 2 reps deadlift

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

WOD: 3 rounds for time

20 power snatch (45/25)

35 wall ball (9/6)

20 toes to bar

Strength:

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

(start from %65 and work up to %95 of your 1RM)

WOD: For time (11 minutes time cap.)

30-20-10 reps of

kettlebell swing (55/35)

burpee

*200m run after every round

Accessory: EMOM 9 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 8/8 dumbbell split squat

min 3: 12 dumbbell shrug

Strength: EMOM 12 min.

min 1: 8-12 deficit push-up

min 2: 8-7-6-5 overhead squat (from the floor)

min 3: 4-8 chin-up / 2-4 negative chin-up

WOD: For time (18 minutes time cap.)

8-7-6-5-6-7-8 reps of 

thrusters (50/30)

pull-up

handstand push-up

hang power clean (50/30)

Strength:

every 1.30 for 6 rounds 3-3-3-2-2-2 reps of strict press

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

WOD: For time

cash in: 750/600m row

then 4 rounds 

20 dumbbell snatch (45/35)

10 dumbbell box step-up (45/35)

cash out: 100 double under (200 single under)

WOD:

AMRAP 7 min.

7 power clean (45/25)

10 push-up

rest 2 minutes

AMRAP 7 min.

7 push press (45/25)

10 box jump over (24/20)

rest 2 minutes

AMRAP 7 min.

7 back squat (45/25)

10 knees to chest

CORE:EMOM 9 min.

min 1: 15-20 sit-up

min 2: 30-45 seconds plank

min 3: 15-20 leg raise

WOD: ''ROCK''

3 x AMRAP 5 minutes

10 power cleans (60/42.5)

12 burpees

14 box jumps (24/20)

20 sit-ups

max. distance row in the remaining time

rest 1 minute

Endurance:

every 1.30 for 10 rounds until failure 

1 wall ball (9/6) + 1 burpee + 1 kettlebell sumo deadlift high pull (55/35)

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

WOD: AMRAP 12 min.

5 pull-up

10 steps dumbbell front rack lunge (45/35)

15 box/bench dips

CORE: AMRAP 7 min.

20 kettlebell russian twist

15 seconds hollow hold

10 toes to bar

Strength:

every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of front squat

WOD: For time

25-20-15-10-5 reps of

push-up

box jump (24/20)

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

sit-up

WOD: "PEDRO 66"

3 rounds for time

22 calorie row

22 shoulder to overhead (42.5/30)

22 pull-ups

22 back squats (42.5/30)

22 sit-ups

cash out: 5 push-ups

Conditioning: AMRAP in 10 minutes

25 double under

250m row

200m run

WOD: 15 minutes time cap.

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

burpee box jump (24/20)

dumbbell snatch (45/35)

v-up

Accessory: EMOM 9 min.

min 1: 30 seconds wall sit

min 2: 30 seconds plank hold

min 3: 15-20 seconds dead hang hold