STRENGHT

OVER HEAD SQUAT

KB/DB
10 x 6/side
BARBELL
10 x 4
NO EQUIPMENT
squat front wall
10 x 8

WOD

FOR TIME

2 – 4 – 6 – 8 – 10
power clean (2+2,4+4,… if kb/db)
1 – 3 – 5 – 7 – 9
front squat

if no equipment push up x2

STRENGHT

ONE LEG DEADLIFT
8 rounds

KB/DB/BB/NO EQUIPMENT
10/side

WOD

AMRAP 15′

30 jump rope
13 american swing (push up if no equipment)
9 sumo deadlift high pull (table row)
13 thruster (jump squat)
9 V sit up

STRENGHT

PUSH&PULL

8 x 20 + 6

table row + hand stand push up

WOD

EMOM 15′

A 3 hang power clean + 3 front squat + 3 stoh
B 6 air squat + 6 jump squat + 6 jumping lunges
C 50 jump rope
D 10 sit up + 8 tuck sit up + 6 v sit up + hollow position in remaining time
E rest

STRENGHT

PUSH
6 rounds

KB/DB 5+5 push press + 2+2 push jerk
NO EQUIPMENT 6 hand stand push up
BARBELL 5 push press + 4 push jerk

WOD

FOR TIME

9 – 7 – 5
squat snatch (9+9,7+7,5+5 if kb/db)
20 jump squat

if no equipment wall walk

STRENGHT

12′ EMOM

KB/DB/BB/NO EQUIPMENT
A 8 front squat(air squat if no equipment) + 6 push up
B 10 sit up + 8 v sit up
C 10 burpee

WOD

FOR TIME

3 ROUNDS
21 thruster (air squat)
15 sumo deadlift high pull (table row)
9 power snatch (diamond push up)
3 ROUNDS
15 thruater (air squat)
9 sumo deadlift high pull (table row)
6 hang power snacth (dimaond push up)

STRENGHT

BROAD JUMP

5 x 12 meter broad jump + 10 high jump squat

WOD

EMOM 12′

A) 3 hang power clean + 3 front squat
(if KB/KB 6 amrican swing + 6 goblet squat
if no equipment 10 air squat + 10 sit up)
B) 60 jump rope + 16 lunges
C) 10-15 burpee

STRENGHT

SNATCH

BARBELL 1 x 20 power snatch
KB/DB 1 x 15+15 snatch
NO EQUIPMENT 6 x 4 archer push up

WOD

FOR TIME

3 ROUNDS

60 jump rope
12 thruister (24 air squat)
12 deadlift (12 back extension)

2 ROUNDS
60 jump rope
15 shoulder to over head (push up diamond)
15 lunges

max reps of burpee in remaining time

T.C. 12′

no rest between rounds

STRENGHT

SQUAT

KB/DB/BB 1 x 20 squat clean
NO EQUIPMENT 1 x 30 jump squat

WOD

3 x 4′ AMRAP

50 sit up
+ amrap in remaining time
6 shoulder to over head (hspu)
6 power clean (6+6 lunges)
6 sumo deadlift high pull (table row)

STRENGHT

PLANK

7 – 10 x 45″ plank position

60″ rest

WOD

6 ROUNDS

1′ on / 30″ off
6 snatch (6 V sit up)
4 over head squat (
4 hand stand push up

STRENGHT

SQUAT

KB/DB/BB 6×8 with 3″ pause in bottom position
NO EQUIPMENT 6×8 squat tempo 4240
4″ go down; 2″ rest in bottom pos.; 4″ stand up; no rest on top

WOD

FOR TIME

150 mountain climb
60 american swing (air squat)
40 thruster (push up)
30 tuck sit up

STRENGHT

BARBELL
1 x 30 squat clean

KETTLEBELL/DUMBBELL
1×20/side squat clean

NO EQUIOMENT
tabata high jump squat

WOD

AMRAP 30′

5 front squat (if no equipment 10 air squat)
10 push up
15 sit up

STRENGHT

9′ EMOM

30″ planche lean
30″ hollow hold
30″ L-sit hold

WOD

15 ROUNDS

5 deadlift (table row if no equioment)
3 power clean (burpee if no equipment)
2 hand stand push up