Strength:

every 1.30 for 8 rounds 4-3-3-2-2-1-1-1 reps of squat clean

(start from %75 of your 1RM squat clean)

WOD: For time

15-12-9-12-15 reps of

push press (50/30)

20-15-10-15-20 reps of

box jump over (24/20)

40-30-20-30-40 reps of

double unders (x2 single unders)

WOD: ''ZIRKLE''

12 rounds for time

200 meter run

7     pull-ups

8     dumbbell clean (45/35)

4     handstand push-ups

Conditioning: 

Teams of 2 complete 2000m row (12 minutes time cap.)

(Switch every 250m)

Athlete A: 250m row

Athlete B: max. rep burpee

WOD: For time (15 minutes time cap.)

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

Medicine ball clean (9/6)

Hand release push-up

V-up

CORE:

Tabata plank

Strength:

Every 2.00 for 5 rounds 4 reps paused bench press

(Start from %75 of your 1RM bench press)

WOD: For time

12 power snatch (40/25)

6   dips

9   power snatch (50/30)

8   dips

6   power snatch (60/35)

10 dips

60 kettlebell swing (55/35)

10 dips

6   power snatch (60/35)

8   dips

9   power snatch(50/30)

6   dips

12 power snatch(40/25)

Strength: 

Every 2.00 for 6 rounds 7-7-5-5-3-3 reps of touch and go power clean

WOD: AMRAP in 10 minutes

30 double under (75 single under)

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

15 box jump (24/20)

CORE: 5 rounds

6 hollow rock

10 seconds hollow hold

Strength: EMOM 10 min.

Odd: 5 strict press (from the ground)

Even: 3-3,4-4,5-5,4-4,3-3 reps of (strict pull-up-chin-up)

WOD:

Every 2.30 for 6 rounds

12 steps back rack lunges (60/35)

20 push-up

max. rep toes to bar in the remaining time

Rest 60 seconds between the rounds

Strength: 

Every 1.30 for 7 rounds 2-1-1-1-1-1-1 reps of front squat

(Start from %85 of your 1RM front squat)

WOD: 6 rounds for time

10 power clean (60/35)

10 over the bar burpee

*every 2.00 minutes 100m run

Strength: EMOM 12 min.

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

(For quality)

WOD: AMRAP in 18 minutes

30 wall ball (9/6)

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

15 double dumbbell ground to overhead (45/35)

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

WOD: ''MICHAEL OTTEN''

For time

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

back squats (60/42.5)

wall ball (9/6)

Strength: EMOM 10 min.

odd: 3-6 strict pull-up/2-4 negative pull-up

even: 6-10 dips/ 8-12 jumping dips

WOD: For time

30-20-10 reps of

dumbbell snatch (45/35)

box jump over (24/20)

sit-up

burpee

Strength: 

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

(start from %80 of your 1RM push jerk)

WOD: EMOM 20 min.

min 1: max. rep sumo deadlift high pull (40/25)

min 2: max. rep double/single under

min 3: max. rep wall ball (9/6)

min 4: max. cal. row

min 5: rest!

Strength:

every 2.00 for 5 rounds 4 reps deadstop deadlift 

(start from %75 of your 1RM deadlift)

WOD: 12 minutes time cap.

1-1-1,2-2-2,3-3-3... reps of 

overhead squat (50/30)

burpee

pull-up

Accessory: EMOM 9 min.

min 1: 10-12 floor press

min 2: 8-10 hammer curl

min 3: 16-20 reps jumping lunge

Strength:

every 1.30 for 8 rounds 4-4-3-3-2-2-1-1 reps of squat clean

(start from %70 of your 1RM squat clean)

WOD: Teams of 2 complete AMRAP in 14 minutes

(i go you go for full rounds)

5 strict press (40/20)

10 cal. row

15 air squat

CORE: 3 Rounds (5 minutes cap.)

30 seconds plank

30 flutter kicks

15 v-up

Strength/barbell conditioning:

every 2.00 for 6 rounds 7-7-5-5-3-3 reps of touch and go power snatch

WOD: 4 rounds for time

5 devil press (45/35)

15 hand release push-up

10 dumbbell box step-up over (45/35)

15 push-up

Strength:

every 1.30 for 6 rounds 

6-5-4-3-2-1 reps of paused back squat 

(a seconds pause ath the bottom)

1-2-3-4-5-6 reps of back squat

(start from %60 of your 1RM)

WOD: For time

15-12-9-6-3 reps of 

hang power clean (60/35)

4-8-12-16-20 reps of 

toes to bar

*40 double under (100 single unders) after every round

WOD: For time

800 meter run

100 wall ball(9/6)

100 kettlebell swing (55/35)

100 air squat

800 meter run

WOD: AMRAP 15 min.

12 steps lunge

9   v-up

6   one arm dumbbell push press (each side)

3   chin-up

Accessory: EMOM 9 min.

min 1: 4-8 dips 

min 2: 30-40 seconds wall sit

min 3: 10-12 dumbbell shrug

CORE: 3 rounds 

20 seconds side plank (right)

30 lying leg raise

20 seconds side plank (left)

Strength:

every 45 seconds for 20 rounds 1 bear complex

(start with a light weight)

WOD:

AMRAP 5 min.

40 pull-up

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

rest 2 minutes

AMRAP 5 min.

60 hand release push-up

max. rep dumbbell snatch in the remaining time

rest 2 minutes

AMRAP 5 min.

80 dumbbell snatch (45/35)

max. rep pull-up in the remaining time

Strength:

up to heavy single push press in 12 minutes

WOD: For time

cash in: 50/40 cal. row

then 

15-12-9-6 reps of

clean&jerk (50/30)

10-20-30-40 reps of

sit-up

Strength:

every 2.00 for 6 rounds 8-8-6-6-4-4 reps of touch and go power clean

WOD: 

AMRAP 6 min.

6 burpee

6 thruster (40/25)

rest 2 minutes

AMRAP 6 min.

5 burpee box jump over (24/20)

8 kettlebell sumo deadlift high pull (55/35)

rest 2 minutes

AMRAP 6 min.

4 burpee pull-up

10 kettlebell swing (55/35)

Strength:

every 2.00 for 5 rounds 5 reps paused front squat

(one second pause at the chest)

(start from %70 of your 1RM bench press)

WOD: 4 rounds for time

6 power snatch (55/35)

12 toes to bar

18 wall ball (9/6)

24 double under (60 single under)

Strength:

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

(start from %80 of your 1RM front squat)

WOD: For time

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

deadlift (100/60)

push-up

box jump (24/20)

WOD: ''SEAN''

10 rounds for time

11 chest to bar pull-ups

22 front squats (35/25)

Conditioning: For time

500-400-300-400-500m row 

rest 1:1 between the rounds 

WOD: AMRAP 12 min.

12 kettlebell swing (55/35)

10 burpee

12 dumbbell snatch (45/35)

CORE: For time

40-30-20-10 reps of

sit-up

flutter kicks

Strength:

every 1.30 for 7 rounds 

7-6-5-4-3-2-1 reps of power clean

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

Gymnastics strength: EMOM 10 min.

odd: 3-5 strict pull-up + 3-5 chin-up

even: 8-12 deficit push-up

WOD: ''death by box jump''

EMOM 10 min.

2-4-6-8-10-12-14-16-18-20 reps of box jump (24/20)

Strength:

every 1.30 for 8 rounds 5-4-4-3-3-2-2-1 reps of squat clean

(start from %65 of your 1RM squat clean)

WOD: 10 minutes time cap.

1-2-3-4-5... reps of

hang power snatch (50/30)

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

over the bar burpee

CORE: AMRAP 6 min.

8/8 alternating single leg v-up

15 seconds hollow hold

20 kettlebell russian twist

Strength:

every 1.30 for 6 rounds 3-3-3-2-2-2 reps of push jerk 

(start from %75 of your 1RM push jerk)

WOD: For time

2 rounds 

15 back squat (60/40)

20 pull-up

30 double unders (75 single unders)

immediately into

2 rounds 

10 back squat (70/45)

15 chest to bar pull-up

25 double unders (60 single unders)

immediately into

2 rounds 

5 back squat (80/50)

6 bar muscle-up

20 double unders (45 single unders)

Strength:

every 2.00 min. for 5 rounds 5 reps deadstop deadlift

(start from %70 of your 1RM Deadlift)

WOD: teams of 2 complete AMRAP in 20 minutes

athlete A: dead hang hold

athlete B: 12 hand release push-up

(then rotate)

athlete A: bottom squat hold

athlete B: 12 box jump over (24/20)

(then rotate)

athlete A: plank hold

athlete B: 12 wall ball (9/6)

(then rotate)

Strength/Barbell conditioning:

every 2.00 min for 6 rounds 8-8-6-6-4-4 reps of touch and go power snatch

WOD:

AMRAP in 9 minutes

250m row

10 dumbbell push press (45/35)

rest 2 minutes

5 rounds for time (9 minutes time cap.)

10 dumbbell power clean (45/35)

20 v-up

WOD: ''THE FUHRMANNATOR''

6 rounds for time

100 meter run

5 burpees

10 kettlebell swings (55/35)

15 deadlifts (42.5/30)

20 back squats (42.5/30)