WOD:

AMRAP 8 minutes

12 cal. row

8   push-up

rest 3 minutes

AMRAP 8 minutes

12 burpee 

8   toes to bar

rest 3 minutes 

AMRAP 8 minutes

12 double under (30 single under)

8   dumbbell thruster (45/35)

Strength: EMOM 14 min.

odd: 7-6-5-4-3-2-1 reps of bench press

even. 1-2-3-4-5-6-7 reps of strict pull-up

WOD: AMRAP 16 min.

5 devil press (45/35)

30 air squat

10 hang power clean (50/30)

Skill/strength:

every 1.30 for 7 rounds 3 drop and reset squat snatch 

(start from %50 of your 1RM)

WOD: For time

cash in: 1000m/750m row

then

15-12-9-6-3 reps of push press (50/30)

6-5-4-3-2 reps of bar muscle-up (x2 chest to bar pull-up/pull-up)

Strength:

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

(start from %75 of your 1RM and work up to a heavy single)

WOD: For time

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

*every time you break 12 box jump (24/20)

Accessory: EMOM 9 min.

min 1: 10-12 diamond push-up

min 2: 8/8 dumbbell split squat

min 3: 8-10 dumbbell biceps curl

Strength/Barbell conditioning:

every 2.00 for 6 rounds 10-10-8-8-6-6 reps of touch and go power clean

WOD: 5 rounds for time (20 minutes time cap.)

10 overhead squat (40/25)

20 double unders (50 single unders)

20 push-up

10 power snatch (40/25)

Strength:

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

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

WOD: 13 minutes time cap.

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

sumo deadlift high pull (40/25)

wall ball (9/6)

*every 1.30 4 over the bar burpees

CORE: For time

21-15-9 sit-up

60-45-30 seconds plank

30-20-10 lying leg raise

WOD: ''CHUCK''

10 rounds for time

push-ups (3-6-9-12-15-18-21-24-27-30 reps)

pull-ups (1-2-3-4-5-6-7-8-9-10 reps)

dips (2-4-6-8-10-12-14-16-18-20 reps)

chin ups (10-9-8-7-6-5-4-3-2-1 reps)

pistols (5-5-5-5-5-5-5-5-5-5 reps)

Endurance:

every 1.15 for 12 rounds until failure

(1 medicine ball clean + 1 hand release push-up,2-2,3-3...12-12)

WOD: AMRAP 15 min.

12 one arm dumbbell push press (45/35)

16 box jump (24/20)

20 sit-up

24 double under (60 single under)

CORE: AMRAP 4 min.

15 seconds plank

9   knees to elbow

Strength/barbell conditioning: 

every 2.00 for 6 rounds 10-10-8-8-6-6 reps of touch and go power snatch

WOD: 8 rounds for time (20 minutes time cap.)

8 thruster (40/25)

100m run

12 russian kettlebell swing (55/35)

Strength: 

up to a heavy single back squat in 12 minutes

WOD: For time

12-10-8-6-4-2 reps of 

chest to bar pull-up

*6 burpees after every set of chest to bar pull-up

immediately into

12-10-8-6-4-2 reps of

hang power clean (50/30)

*6 burpees after every set of hang power clean

Strength: EMOM 12 min.

min 1: 6-10 dips

min 2: 8 barbell row

min 3: 12-16 steps back rack lunge

WOD: Teams of 2 complete AMRAP in 20 minutes

50 dumbbell snatch (45/35)

40 cal. row

30 wall ball (9/6)

20 toes to bar

Strength:

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

(start from %70 of your 1RM push jerk)

WOD: For time (14 minutes time cap.)

25-20-15-10-5 reps of

deadlift (80/50)

box jump over (24/20)

CORE:AMRAP 5 min.

50 v-ups

*max. rep flutter kick in the remaining time

Strength:

every 1.30 for 8 rounds 5-5-4-4-3-3-2-2 reps of squat clean

(start from %60 of your 1RM squat clean)

WOD: For time

3 rounds of cindy

30 double under (75 single under)

2 rounds of cindy

30 double under (75 single under)

1 round of cindy

30 double under (75 single under)

12 devil press (45/35)

1 round of cindy

30 double under (75 single under)

2 rounds of cindy

30 double under (75 single under)

3 rounds of cindy

30 double under (75 single under)

WOD: “21 Guns”

AMRAP 21 minutes

400m run

21 push-up

21 box jump (24/20)

15 burpee

9   pull-up

Conditioning:

6x250m row

Rest 1:1 between the rounds

WOD: 

AMRAP 8 min.

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

Wall ball (9/6)

Toes to bar

Rest 2 minutes

AMRAP 8 min.

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

Dumbbell deadlift (45/35)

Dips

Strength:

Every 1.30 for 5 rounds 10-8-6-4-2 reps of bench press

WOD: For time (16 minutes time cap.)

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

Hang power clean (50/25)

Burpee box jump over (24/20)

Accessory: EMOM 6 min.

Odd: 8/8 one arm dumbbell strict press

Even: max. rep pull-up in 30 seconds

WOD: For time

20-16-12-8-4 reps of

Dumbbell snatch (45/35)

Kettlebell swing (55/35)

immediately into

4-8-12-16-20 reps of

Hand release push-up

x3 double under/x5 single under

CORE: For time

60-45-30 seconds plank

15-20-25 reps of sit-up

Strength:

Every 1.30 for 9 rounds 10-5-3-1-1-1-3-5-10 reps of deadlift

WOD: For time

20 wall ball(9/6)

12 chest to bar pull-up

15 wall ball (9/6)

9 chest to bar pull-up

10 wall ball (9/6)

6 chest to bar pull-up

75 v-up

6 chest to bar pull-up

10 wall ball (9/6)

9 chest to bar pull-up

15 wall ball (9/6)

12 chest to bar pull-up

20 wall ball (9/6)

Strength: EMOM 12 min.

Min 1: 12-16 dumbbell snatch

Min 2: 8-10 deficit push-up

Min 3: 10-12 high box jump (24/20)

WOD: AMRAP 15 min.

6 clean&jerk (60/35)

30 air squat

60 double unders (120 single unders)

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell hammer curl

Min 2: 8-10 dumbbell skull crushers

Min 3: max. rep strict toes to bar in 40 seconds

Strength: EMOM 15 min.

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

WOD: 

5 minutes time cap.

45 thrusters (42.5/30)

max. rep burpee in the remaining time

Rest 2 minutes

5 minutes time cap.

50 burpee

max. rep kettlebell swing (55/35) in the remaining time

Rest 2 minutes

5 minutes time cap.

75 kettlebell swings

max. rep thruster (42.5/30) in the remaining time

Strength:

Every 1.30 for 6 rounds 3-3-3-2-2-2 reps of push press

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

WOD: For time (17 minutes time cap.)

Cash in: 60/40 cal. row

Then 4 rounds

20 one arm dumbbell hang power snatch (45/35)

15 dumbbell deadlift (45/35)

10 pull-up

CORE: 2 rounds

20 seconds hollow hold

30 crunch

40 flutter kicks

Strength:

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

(Start from %70 and work up to a heavy single)

WOD: for time

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

Hang power clean (50/30)

Push-up

Toes to bar

WOD: ''Carse''

21-18-15-12-9-6-3 reps of

squat clean (42.5/30)

double unders

deadlift (85/60)

box jump (24/20)

Endurance:

every 1.15 for 10 rounds until failure

(1 wall ball (9/6)-5 double under/single under,2-10,3-15...10-50)

WOD: 4 rounds for time

5 dips

10x (1 kettlebell sumo deadlift high pull + 1 kettlebell swing (55/35) )

15 burpee

20 sit-up

Strength: EMOM 15 min.

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

WOD: teams of 2 complete AMRAP in 20 minutes

800/600m row

10 bear complex (40/25)

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

20 toes to bar

Strength:

every 1.30 for 7 rounds 4-3-2-1-2-3-4 reps of back squat

(start from %85 of your 1RM back squat)

WOD: 10 rounds for time

6 power clean (50/30)

10 over the bar burpees