Strength: EMOM 10 min.

odd: 5 bench press (climbing)

even: 8/8 one arm dumbbell row (on bench)

WOD: For time (17 minutes time cap.)

15-12-9-6 reps of push press

(40/50/60/70kg)

(25/30/35/40kg)

250-200-150-100m run

8-6-4-2 reps of bar muscle-up

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

CORE: 3 rounds for time

30 sit-up

30 lying leg raise

Strength:

Find 1RM hang squat clean in 13 minutes

WOD:

EMOM 9 min. (Until failure)

1 push-up-1 kettlebell swing (55/35)

(2-2,3-3...9-9)

Rest 2 minutes

EMOM 9 min. (Until failure)

1 sumo deadlift high pull (40/25)-1 hand release push-up

(2-2,3-3...9-9)

Strength:

Every 1.30 for 6 rounds 5-5-5-4-4-4 reps of push jerk

(Start from %60 and work up to %75 of your 1RM)

WOD: AMRAP 18 min.

30 double under (75 single under)

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

20 box jump over (24/20)

30 v-up

WOD: ''SANTIAGO''

7 rounds for time 

18 dumbbell hang squat clean (35/25)

18 pull-up

10 power clean (60/40)

10 handstand push-up

Endurance:

every 1.15 for 10 rounds until failure

(1 double dumbbell ground to overhead (45/35) + 1 box jump over (24/20),2-2,3-3...10-10)

WOD:

AMRAP 5 min.

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

wall ball (9/6)

pull-up

rest 90 seconds

AMRAP 5 min.

2-2,4-4,6-6... reps of 

dumbbell snatch (45/35)

dumbbell front rack lunge (45/35)

rest 90 seconds

AMRAP 5 min.

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

push-up

v-up

Strength: EMOM 12 min.

min 1: 12-10-8-6 touch and go deadlift

min 2: 10-9-8-7 reps of dips (scale if needed)

min 3: 10-15 burpee

WOD: EMOM 20 min.

min 1: max. rep dumbbell push press (45/35)

min 2: max. rep double under/single under

min 3: max. rep kettlebell swing (55/35)

min 4: max. rep sit-up

min 5: rest!

Strength:

every 45 seconds for 20 rounds 1 hang squat snatch

(for quality)

(start %50 of your 1RM and work up to %70)

WOD:  AMRAP 9 min.

5 toes to bar

7 thruster (40/25)

9 box jump (24/20)

Accessory: EMOM 9 min.

min 1: 10-12 dumbbell floor press

min 2: 8/8 dumbbell split squat

min 3: max. rep chin up in 30 seconds 

Strength:

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

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

WOD: For time

2 man maker (45/35)

10 power clean (60/35)

15 seconds plank

3 man maker (45/35)

12 power clean (60/35)

30 seconds plank

4 man maker (45/35)

14 power clean (60/35)

45 seconds plank

5 man maker (45/35)

16 power clean (60/35)

60 seconds plank

Strength:

Every 1.30 for 7 rounds 6-5-4-3-2-1-1 reps of Front Squat

(Start from %65 and work up to a heavy single)

WOD: For time (16 minutes time cap.)

Cash in:750/600m row

Then

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

Burpee pull-up

Deadlift (110/60)

Strength:

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

WOD:

Every 2.30 for 6 rounds 

20 hand release push-up + 15 wall ball (9/6)

max. rep power snatch (50/30) in the remaining time

Rest 1.30 between the rounds

WOD: “Job’s Challenge”

3 rounds for time (in a team of 3)

20 burpees

15 pull-ups

60 jumping lunges

25 push-ups

1000m row

WOD: For time

12-10-8-10-12 reps of

Kettlebell swing (55/35)

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

Knees to chest

Dips

Conditioning: 4 rounds for time

400m row

300m run

150 double unders (250 single unders)

Strength A): every 1.30 for 7 rounds

5-4-3-2-3-4-5 reps of back squat

(start from %80 of your 1RM)

Strength B): every 1.30 for 6 rounds

3 bench press (climbing)

WOD: AMRAP in 12 minutes

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

Bar muscle-up/chest to bar pull-up/pull-up

Push-up

Box jump over (24/20)

Strength: every 1.30 for 8 rounds

2-2-2-2(unbroken)1-1-1-1 hang squat clean

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

WOD: For time (10 minutes time cap.)

21-15-9 reps of

Push press (50/30)

Toes to bar

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell biceps curl

Min 2: 10-12 dumbbell calf raise

Min 3: 8-10 dumbbell skull crushers

WOD: 

teams of 2 complete AMRAP in 12 minutes

(i go,you go for full rounds)

10 cal. row

8   hand release push-up

6   wall ball (9/6)

rest 2 minutes

teams of 2 complete AMRAP in 12 minutes

(split as desired)

60 dumbbell snatch (45/35)

80 air squat

100 double under (200 single under)

CORE: AMRAP 6 min.

30 flutter kicks

20 kettlebell russian twist

10 v-up

Strength:

up to a heavy single power snatch in 12 minutes

WOD: 4 rounds for time (20 minutes time cap.)

12 deadlift (60/35)

200m run

9 hang power clean (60/35)

200m run

6 push jerk (60/35)

200m run

Strength: EMOM 12 min.

min 1: 8/8 dumbbell strict press

min 2: 8-12 high box jump (30/24)

min 3: 12-15 kettlebell sumo deadlift high pull

WOD:

5 minutes time cap.

40 double dumbbell ground to overhead (45/35)

*every minute starts with 3 pull-ups

rest 2 minutes

5 minutes time cap.

45 pull-up

*every minute starts with 3 target burpee

rest 2 minutes

5 minutes time cap.

50 target burpee

*every minute starts with 3 double dumbbell ground to overhead (45/35)

WOD: ''GS 24''

4 rounds for time (with a partner)

800 meter run / 50 wall balls (9/6)

50 burpees

50 pull-ups

Strength: EMOM 12 min.

min 1: 3-6 strict pull-up/ 2-4 negative pull-up

min 2: 4-8 dips/ 10-12 jumping dips

min 3: 8/8 kettlebell single leg deadlift

Conditioning: For time

750-600-450-300m row

rest 1:1 between the rounds

WOD: AMRAP 7 min.

7 medicine ball clean (9/6)

7 v-up

7 dumbbell push press (45/35)

Barbell conditioning:

every 45 seconds for 15 rounds 3 touch and go power clean

(start from %50 of your 1RM)

WOD:

tabata push-up

rest 60 seconds

tabata sumo deadlift high pull (40/25)

rest 60 seconds

tabata wall ball (9/6)

rest 60 seconds 

tabata burpee

Strength:

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

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

WOD:

every 2.00 minutes for 6 rounds 

15/12 cal. row + 15 sit-up 

max. rep pull-up in the remaining time

rest 2.00 minutes between the rounds 

Strength: 

every 1.30 for 7 rounds 7-6-5-4-3-2-1 reps of front squat

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

WOD: AMRAP 20 min.

40 kettlebell swing (55/35)

30 box jump over (24/20)

20 hang power clean (50/30)

Strength: EMOM 12 min.

1 snatch grip high pull + 1 muscle snatch + 1 power snatch + 1 overhead squat

WOD: For time (20 minutes time cap.)

3 rounds 

60 double under (150 single under )

20 dumbbell power snatch (45/35)

then immediately into

3 rounds 

20 hand release push-up

20 steps back rack lunge (50/30)

Strength:

find 1RM deadlift in 15 minutes

WOD: For time

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

dumbbell thrusters (45/35)

toes to bar

dumbbell power clean (45/35)

WOD: ''the LYON''

5 rounds for time

7 squat cleans (75/50)

7 shoulder to overhead (75/50)

7 burpee chest to bar pull-ups

rest 2 minute between the rounds 

Endurance: every 1.30 for 10 rounds

(1 dumbbell snatch + 1 target burpee + 1 medicine ball clean)

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

WOD:

cash in: 50 cal. row

then 5 rounds

10 wall ball (9/6)

10 pull-up

10 sit-up

cash out: 50 cal. row

Strength: EMOM 12 min.

min 1: 10-15 dumbbell deadlift

min 2: max. rep handstand/hand release push-up in 40 seconds

min 3: 2-4 man maker

WOD: For time

20 overhead squat (50/30)

30 kettlebell swing (55/35)

400m run

50 v-up

400m run

30 kettlebell swing (55/35)

20 overhead squat (50/30)

Strength:

every 1.30 for 8 rounds 3-3-3-3-2-2-2-2 reps of unbroken hang squat clean 

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

WOD: For time (12 minutes time cap.)

100 burpee

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

Accessory: EMOM 9 min.

min 1: 3-6 chin-up

min 2: 4-8 strict toes to bar

min 3: 8/8 one arm kettlebell strict press (light weight)

Strength:

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

WOD: AMRAP in 16 minutes

1-2-10, 2-4-15, 3-6-20... reps of

squat snatch (50/30)

dips

double under (x2 single under)

Strength:

every 1.30 for 7 rounds 6-5-4-3-4-5-6 reps of back squat

(start from %70 of your 1RM)

WOD: 2 Rounds for time (15 minutes time cap.)

10 double dumbbell ground to overhead (45/35)

15 pull-up

10 double dumbbell ground to overhead (45/35)

10 chest to bar pull-up

10 double dumbbell ground to overhead (45/35)

5   bar muscle-up

CORE: EMOM 6 min.

min 1: 15-20 medicine ball sit-up

min 2: 15-20 seconds hollow hold

min 3: 12-15 knees to chest

Strength:

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

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

(drop and reset for the doubles)

WOD: Teams of 2 complete AMRAP in 20 minutes

500m row

20 push press (50/30)

500m row

20 box jump over (24/20)

500m row

20 power clean (50/30)

500m row

20 push-up