STRENGTH

BACK SQUAT

4x 8

75%+

WOD

3 INTERVALS

4′ AMRAP
30 double unders
9 thruster

90″ rest

4′ AMRAP
6 burpees box jump over
8 pull up

90″ rest

4′ AMRAP
3 wall walk
6 hang power clean

STRENGTH

HANG SQUAT SNATCH

6×3

60+%

WOD

FOR TIME

1/2/3/4/5/6/7/8/9/10
power clean & jerk
1 shtulle run
(2x 8mt)

STRENGTH

PUSH PRESS
+
1 ARM DB ROW

4x 7+12/side

70+%

WOD

1FOR TIME

100 du-150 su
50 wall ball
50 DB snatch alt.
50 box jump
50 wall ball
50 burpees

STRENGTH

3 ROUNDS

6-8/side triceps back extesion
6-8/side triceps extension
6/side archer push up
6-8/side cossack squat
6/side KB windmill

WOD

5 ROUNDS
2′ on 45″ off

5 pull up
10 V sit up
15 air squat

max reps du-su in remaining time

STRENGTH

HANG SQUAT CLEAN

6×4

70+%

WOD

FOR TIME

5 ROUNDS
30 du – 60 su
10 1arm DB devil press

90″ rest

5 ROUNDS
10 thruster
10 toes to bar – 15 ktc

STRENGTH

FRONT SQUAT + BACK SQUAT

2x 5+6 @70% of 1RM of f.s.
1x 4+6 @75%
1x 3+6 @80%

2′ rest

WOD

2 intervals

5′ AMRAP
8 KB sdhp
12 american swing

45″ rest

5′ AMRAP
6 power snatch
6 burpees otb

WOD

40′ EMOM

0:00-1:00 10 ttb + max reps wall ball
1:00-2:00 4 shuttle run + burpees
2:00-3:00 30 du/su + squat clean
3:00-4:00 rest

STRENGTH

POWER CLEAN
+
SQUAT CLEAN

8x 1+2
75+%

WOD

13′ AMRAP

9 pull up
12 deadlift
15 box jump over

STRENGTH

CORE STABILITY

25 speed rope
10 plank DB drag
5/side KB lateral romanina lunges
10 bottom half back arch rock

WOD

12′ AMRAP

10 thruster
8 box jump
4 hspu

STRENGTH

DEADLIFT

3/6/3/6/3

85%/75%
2′ rest

WOD

6 ROUNDS

12 DB clean & stoh alt.
1 wall walk
12 ttb -> 15 ktc
1 wall walk

t.c. 16′

WOD

FOR TIME

100 med ball clean
150 burpees

every 2′ perform 20 du/35 su

STRENGTH

PAUSED FRONT SQUAT +
WIDE GRIP PULL UP

5×3+2

70+%

WOD

13′ AMRAP

7 thruster
15 V sit up
7 power snatch
12 ttb/15 ktc