Strength:

up to a heavy single deadlift in 12 minutes

WOD: For time

18-15-12-9-6-3 reps of back squat (50/30)

5-10-15-20-25-30 reps of v-up

CORE: 3 rounds for time

60 seconds plank

40 kettlebell russian twist

Strength:EMOM 12 min.

min 1: 8-12 deficit push-up

min 2: 8-12 dumbbell box step-up

min 3: 4-8 strict pull-up/2-3 negative pull-up

WOD: Teams of 2 complete AMRAP in 22 minutes

20 power snatch (45/25)

30 cal. row

20 thruster (45/25)

30 target burpee

Strength:

every 1.30 for 6 rounds 

6-5-4-3-2-1 reps of strict press

1-2-3-4-5-6 reps of push press

WOD: 4 rounds for time

27 wall ball (9/6)

21 dumbbell power clean (45/35)

150m run

9   toes to bar

Endurance: 14 minutes time cap.

teams of 2 complete 60 burpee + 80 dumbbell one arm hang clean&jerk (45/35)

max. distance medicine ball carry in the remaining time

WOD: For time

21-15-9 reps of

wall ball (9/6)

toes to bar

Accessory: EMOM 9 min.

min 1: 30-45 seconds wall sit

min 2: 15-20 seconds dead hang hold

min 3:20-30 seconds plate overhead hold

Strength: EMOM 12 min.

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

even: 8-10 push-up + 3-5 chin-up

WOD: For time (8 minutes time cap.)

25 bear complex (50/30)

*every minute starts with 15 air squat

CORE: 3 rounds for time

60 seconds plank

25 v-up

Strength: EMOM 12 min.

1 snatch grip high pull + 1 power snatch + 1 hang power snatch

(for quality)

WOD: For time

cash in: 800/600m row

then 5 rounds 

12 one arm dumbbell push press (45/35) (right)

10 deadlift (100/55)

12 one arm dumbbell push press (45/35) (left)

20 steps kettlebell goblet lunge (55/35)

Strength:

every 2.00 for 5 rounds 2 reps paused bench press 

(start from %85 of your 1RM bench press)

WOD: 12 minutes time cap.

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

hang power clean (50/35)

box jump over (24/20)

CORE: For time

20-15-10 reps of

knees to chest

20-25-30 reps of

weighted sit-up

Strength:

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

WOD: AMRAP 18 min.

10 burpee pull-up

20 dumbbell snatch (45/35)

40 double unders (100 single unders)

Strength:

every 2.00 for 6 rounds 5-5-3-3-1-1 reps of power clean

WOD: For time

10-9-8-7-6-5-4-3-2-1 reps of 

sumo deadlift high pull (40/25)

push press (40/25)

kettlebell swing (55/35)

hand release push-up

WOD: ''MATT B.''

5 Rounds for time

5 burpees

10 chest to bar pull-ups

20 wall balls (9/6)

30 push-up

400m run

Strength: EMOM 10 min.

odd: 3-6 chin-up/ 2-4 negative chin-up

even: 4-8 dips/6-10 jumping dips

WOD: For time

20 dumbbell hang power clean (45/35)

30 double under (75 single under)

20 dumbbell front squat (45/35)

30 double under (75 single under)

20 dumbbell push press (45/35)

30 double under (75 single under)

60 v-up

30 double under (75 single under)

20 dumbbell push press (45/35)

30 double under (75 single under)

20 dumbbell front squat (45/35)

30 double under (75 single under)

20 dumbbell hang power clean (45/35)

Strength:

every 2.00 for 6 rounds 5-5-3-3-1-1 reps of touch and go power snatch

WOD: AMRAP 12 min.

200m run

15 wall ball (9/6)

10 toes to bar

Accessory: EMOM 6 min.

min 1: 10 dumbbell hammer curl

min 2: 16-20 steps jumping lunge

min 3: 10 skull crushers

Strength:

every 1.30 for 5 rounds 10 reps back squat 

(start from %60 of your 1RM)

WOD: 10 rounds for time

4 clean&jerk (60/35)

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

8 push-up

Strength:

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

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

WOD:

every 2.30 for 6 rounds

30 kettlebell swing (55/35)

15 burpee

max. rep double under/single under in the remaining time

rest 60 seconds between the rounds

Strength: EMOM 12 min.

1 strict press + 2 push press

(climbing)

WOD: For time (12 minutes time cap.)

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

chest to bar pull-up

thrusters (50/30)

WOD: AMRAP 5 min.

10 seconds hollow hold

15 lying leg raises

20 flutter kicls

Strength:

every 2.00 for 5 rounds 2 reps deadstop deadlift

(start from %85 of your 1RM)

WOD: Teams of 2 complete AMRAP in 20 minutes

30 cal. row

20 synchronized dumbbell snatch (45/35)

30 box jump (24/20)

20 synchronized sit-up

WOD: ''WOOD''

5 rounds for time

400 meter run

10 burpee box jump (24/20)

10 sumo deadlift high pull (42.5/30)

10 thrusters (42.5/30)

rest 1 minute

Conditioning: 

teams of 2 complete 120 cal. row

(switch every 15 cal.)

athlete a: row

athlete b: max. rep wall ball (9/6)

WOD: For time

cash in: 50 air squat

then 30-20-10 reps of

push-up

dumbbell snatch (45/35)

cash out: 50 box jump over (24/20)

CORE: For time

20-15-10 seconds hollow hold

20-30-40 reps of flutter kicks

Strength: EMOM 12 min.

1 hang power snatch + 1 overhead squat 

(climbing)

(for quality)

WOD: EMOM 20 min.

min 1: max. rep push press (40/25)

min 2: max. rep v-up

min 3: max. rep dumbbell front rack lunge (45/35)

min 4: 30-45 seconds plank

min 5 : rest

Strength:

up to heavy single front squat in 12 minutes 

WOD: For time

cash in: 50/40 cal. row

then 4 rounds

12 dips

16 box jump (24/20)

12 hang power clean (50/30)

Strength: EMOM 10 min.

min 1: 10 double dumbbell strict press

min 2: 8x (1 kettlebell high pull + 1 ketllebell swing)

WOD: For time

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

deadlift (110/65)

toes to bar 

Accessory: EMOM 9 min.

min 1: 8 dumbbell front raise

min 2: 10 reverse fly

min 3: 8 dumbbell lateral raise 

Strength:

every 2.00 for 6 rounds 6-6-4-4-2-2 reps of touch and go power clean

WOD: AMRAP 16 min.

10 double dumbbell ground to overhead (45/35)

15 hand release push-up

20 sit-up

25 double under (60 single under)

Strength:

every 2.00 for 5 rounds 3 reps paused bench press

(start from %80 of your 1RM bench press)

WOD: For time

15 target burpee

15 pull-up

20 target burpee

20 pull-up

60 kettlebell goblet squat (55/35)

20 pull-up

20 target burpee

15 pull-up

15 target burpee

WOD: ''ROBBINS''

6 Rounds for time

400m run

30 burpees

Endurance: EMOM 10 min.

death by burpee + kettlebell sumo deadlift high pull

(1 burpee + 1 kettlebell sumo deadlift high pull,2-2,3-3...10-10)

WOD: For time

20 seconds dead hang hold

10 dips

30 seconds wall sit

20 steps lunge

40 seconds plank

30 kettlebell russian twist

Strength: EMOM 10 min.

3 back squat 

(climbing)

(start from %60 of your 1RM Back Squat)

WOD: AMRAP 9 min.

16 dumbbell snatch (45/35)

24 double under (48 single under)

8   chest to bar pull-up

Accessory: EMOM 9 min.

min 1: 8-10 seated arnold press

min 2: 10-12 bent over dumbbell row

min 3: 6-6/8-8 box step-up

Strength:

up to a heavy single push jerk in 12 minutes

WOD: 5 rounds for time

12 push-up

10 front squat (60/35)

8   toes to bar

6   power clean (60/35)

Strength:

every 2.00 for 6 rounds 6-6-4-4-2-2 reps of touch and go power snatch

WOD: 2 rounds for time

800m row (in total)

40 synchronized kettlebell swing (55/35)

40 overhead squat (50/30)

20 synchronized bar facing burpees

Strength:

every 2.00 for 5 rounds 3 reps deadstop deadlift

(start from %80 of your 1RM deadlift)

WOD: AMRAP 10 min.

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

pull-up

wall ball(9/6)

CORE: 3 rounds for time

20 straight leg sit-up

20 knees to chest