STRENGTH

KB/DB/BB

POWER CLEAN

8×3 (3+3 if kb & press)
touch and go

WOD

FOR TIME

buy in 100 sit up
+
6 rounds
4 power snatch (4+4 if kb)
12 push up
12 front squat

STRENGTH

KB/DB/BB

8 rounds

1 hang squat snatch (1+1 if KB)
1 squat snatch (1+1 if KB)

WOD

8 ROUNDS
2′ amrap

80 jump rope
+
amrap
3 hang squat clean
10 sit up

STRENGTH

HAND STAND PUSH UP

pike push up 8×6
or
kip hand stand push up 8×4-6

WOD

4 ROUNDS

10 burpee
15 V sit up
10 shoulder to over head
15 tuck sit up

STRENGTH

KB/DB/BB

TABATA

A wall squat one leg

b wall squat with kb or plate

WOD

FOR TIME

100 du/ 200 su
100 air squat (or 50 DB snatch)
100 sit up
50 deadlift (or 50 american swing)
100 du/ 200 su

STRENGTH

BARBELL

OVER HEAD SQUAT

5 x 3
3 x 3

only on last rep of every set do 1 balance snatch

KETTLEBELL/DUMBBELL

6 + 6 ROUNDS

8 + 8 kb over head squat

only on last rep of every round do a squat jerk

WOD

BARBELL
for time

21 – 15 – 9
thruster
power snatch

12 – 9 – 6
hang power snatch
jump squat

KETTLEBELL/DUMBBELL
for time

21 – 15 – 9
goblet squat
kb snatch

12 – 9 – 6
thruster
lunges
american swing

STRENGTH

BARBELL

8 ROUNDS

2 squat clean tn’g
1 hang squat clean
1 front squat
1 thruster

KETTLEBELL/DUMBBELL

8 + 8 ROUNDS

6 one arm russian swing
6 one arm clean and press
6 one arm sntach

WOD

BARBELL
3 ROUNDS
amrap 2’30”

50 jump rope
15 deadlift
50 jump rope
15 push up

in remaining time max rep of tuck sit up

rest 1′

KETTLEBELL/DUMBBELL
3 ROUNDS
amrap 2’30”

50 jump rope
15 american swing
50 jump rope
10 kb snatch

in remaining time max rep of tuck sit up

rest 1

STRENGTH

BARBELL

SQUAT SNATCH

3 x 3
3 x 2

only on last rep of every set do max rep of over head squat

KETTLEBELL/DUMBBELL

SQUAT SNATCH

3 x 3+3
3 x 2+2

only on last rep of every set do max rep of over head squat, one arm for set

WOD

KETTLEBELL/DUMBBELL/BARBELL
FOR TIME
amrap 12′

6 – 8 – 10 – 12 – 14 – 16 – ….
burpee
jump squat

STRENGTH

KETTLEBELL/DUMBBELL/BARBELL

PUSH PRESS + PUSH JERK

3 x 3+1
3 x 2+2
3 x 1+3

if db or kb perform the same numbers of reps also with other arms

WOD

BARBELL
for time

21 – 15 – 9
clean&jerk
75 jump rope

KETTLEBELL/DUMBBELL
for time

30 – 20 – 10
american swing
goblet squat
75 jump rope every round

STRENGTH

KETTLEBELL/DUMBBELL/BARBELL

BULGARIAN SQUAT

5 x 8+8

WOD

BARBELL
3 ROUNDS
amrap 4′

10 over head lunges
7 power snatch
4 burpee over the bar

resst 1 b/w

KETTLEBELL/DUMBBELL
3 ROUNDS
amrap 4′

12 kb/db over head lunges
8 kb/db snatch
4 kb/db devil press

rest 1′ b/w

STRENGTH

SIT UP CIRCUIT

3 rounds

20 hollow rocks
8 V sit up straigth legs
6 v sit u p bent legs
20″ hollow position

1′ rest

WOD

FOR TIME
3 rounds

14 table row (or sdhp if kb/db)
7+7 pistol squat
8 hand stand push up

STRENGTH

BARBELL/KB/DB

8 ROUNDS

1 squat clean
+
1 hang squat clean
+
2 push jerk

90″ rest

NO EQUIPMENT

HAND STAND PUSH UP

4 x 8 / 6 / 4 / 4

2′ rest

WOD

BARBELL/KB/DB
2 rounds

15 power snatch
60 thruster
100 jump rope

BODYWEIGHT
2 rounds

20 box jump or jump squat
60 air squat
100 jump squat

STRENGTH

BARBELL/KB/DB

10 x 8

2″ pause in bottom position

NO EQUIPMENT

TABATA

jumping lunges

WOD

BARBELL/KB/DB
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18

pull up (table row)
american swing (plate/kb/db)
every round 5 burpee

BODYWEIGHT
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18

pull up (table row)
diamond push up
every round 5 burpee