1 . 3 rounds of

8 strict pull ups / 12 strict ring rows

10 strict press

16 alternative jumping lunges

rest 45 sec between exercises (& rounds)

2 . 3 rounds of

8 back squat

8 ring dips

rest 90 sec rest  between rounds

…

1 . e2mom x 4

1 snatch pull – 1 power snatch – 1 hang power snatch – 1 ohs

2 . in teams of 2

15′ amrap

no1 – runs 1000m

no2 amrap – 5 db thrusters each hand + 5 burpees over db

1 . e3mom x 4

8 db dead lifts

8 db front squats

8 db push press

8 db hang power clean

2 . 12′ amrap

15 kb swings

12 push ups

10 pull ups

8 step over the box with a kb

1 . e2mom x 4

4 hang squat clean

12 kb swings

2 . for time

4 rounds of

7 burpees

7 ohs

10 wall ball

rest 3 min

then 4 rounds of

7 burpees over bar

7 hang power clean & jerk

10 t2b

for time

1000 m run

then 10 rounds of

10 pull ups /10 ring rows

20 push ups

30 squats

then 1000 m run

1 . e2mom x 4
3-5 ring/ bar muscle ups

10 alternative pistol squat

2 . do this ladder for time

10-9-8…2-1 reps hang power snatches

1-2-3….9-10 burpees over bar

1 . e2,5mom x4
5 back squat

1 legless rope climb

2 . 11 min ladder

2-4-6-8…… reps of

wall ball and pull ups

3 . core

1  . e4mom x 3

7 barbell front squats

14 kb front rack lunges

7 explosive bulgarian split squats each leg

2 . e4mom x 3

8-10 chin ups

8-10 strict hspu / strict ring push ups

8 bend row

15 chest floor presses

3 . 3 rounds…

1 . in front of the clock 15 min

1st min 5 pull ups – 10 push ups – 15 squats

2nd min 7 db dead lifts – 6 db front squats – 5 db presses

3rd min 40 du / 30 heavy rope jumps

min 15-18 rest

2 . min 18-23

75 wall ball

remaining t…

1 . e4mom x 4

5 bar muscle ups / 8 c2b pull ups /8 banded pull ups

10 hang power snatches

16 front rack lunges with 2 kettlebells

2 . in front of the clock 8 min

1st min 8 hspu or 10 ring push ups

2nd min 1o db squat clean, (2 db)

1 . e4mom x 3

10 back squats

10 box step up

15 jumping squats

2 . e5mom x 3

10 chin ups

10 diamomd push ups

10 upright row

10 strict press

3 . 2 rounds of

15 biceps barbell curl

15 overhead triceps extensions

20…

in teams of 2

time cap 22′

100 wall ball

100 hang power clean & jerk

100 push ups

100 kb swings

200 alternatie lumges

100 sit ups

partners change on the minute

1 . emom 5′

4-6 ring muscle up / 8-10 ring dips

2 . 20′ amrap

15 wall ball

15 push ups

15 kb swings

15 pull ups

8 right hand +8 left hand db snatces

1 . e2mom x 4

4 ohs – 8 strict t2b/ 8 strict toes through rings

2 . 5′ amrap

7 t2b – 7 hang power snatces

rest 2′

5′ amrap

20 du – 7 thrusters

1a . 2′ to complete

25 hang power snatches – 50 du / su

rest 2 min

1b . 2′ to complete

25 burpees – 50 du / 75 su

rest 2 min

1c . 2′ to complete

25 hang power clean & jerk – 50 du / 75 su

rest 2 min

1d . 2′ to comple…

1 . e4mom x 3

20 db snatches

15 hspu

10 step over the box with a db

2 rope climbs

rest 4 min and

2 . in 10′ time cap

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

pull ups & wall ball

1 . e2,5mom x 4

10 back squats – 10 ring dips

2 . 15′ amrap

3 hang power snatches

6 ohs

9 burpees over bar

12 kb swings

1 . e2,5mom x 4

10 back squat – 10 db bend row

2 . e2,5mom x 4

8 romanian dead lift – 8 ring dips

3 . 3 rounds for time

30m farmer walk – 8 strict t2b

1 . e5mom x 4

4 bar muscle ups / 12 pull ups / 12 ring rows

12 thrusters

12 burpees

12 kb c&j each hand

2 . core

1 . e2mom x 4,

1 clean – 1 hang power clean – 1 hang squat clean

2 . 15 min time cap

4 rounds of

20 kb swings

20 push ups

20 wall ball

remaining time amrap of

7 t2b / 7 k2e

25 du / 40 su

1 . e2,5mom x 4,

10 floor chest press – 10 db or kb dead lift

2 . e2,5mom x 4,

15 diamond push ups – 16 front rack lunges

3 . e2mom x 3,

10 barbell biceps curl – 15 triceps dips (hands on a box)

1 . e1,5mom x 5,

1 power clean – 1 hang power clean – 2 push jerks

2 . 15′ amrap 45/30kg

7 hang power clean

5 burpes over bar

7 push jerks

5 burpes over bar

1 .  e2mom x 4,

1 power snatch – 1 hang power snatch – 1 hang squat snatch

2 . 20′ amrap

15 wall ball

15 kb swings

30 du

7 kb snatches each hand

1 . e1,5mom x 5, 5 back squats

2 . 11′ amrap

10 pull up

10 alt db snatches

7 burpees

1 . e1,5mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

2 . for time

60 du /120 su

30 sit ups

30 goblet squats

30 push ups

30 swings

30 burpees

60 du /120 su

time cap 10 min

1 . e1,5mom x 4, 5 front squats

2 . 10 min amrap

5 db snatch right hand

8 db front rack lunges

10 db clean right hand

5 db snatch left hand

8 db front rack lunges

10 db clean left hand

1a . e2mom x 3, 8 back squats

1b . e2mom x 3, 8 strict press

2 . emom 12 min

5 pull ups

10 push ups

15 air squats

scale option

5 ring rows

7 push ups

10 air squats

for time

100 du

20 hang power snatches

75 du

20 thrusters

50 du

20 hang power clean & jerks

1a . e2mom x 4, 1 power snatch – 2 snatch balance

1b . e2mom x 4, 1 snatch pull – 1 hang squat snatch

2a . e2mom x 4,  1 clean pull – 1 hang squat clean – 1 squat clean

2b . e2mom x 4, 1 clean & jerk

3 . 4 rounds x 8 dead lift + 8 …

1 . practice hs walk or hspu or hs hold 10 min

2 .  min 0-10

100 du

50 wall ball

50 pull ups

100 du

min 10-15

30-20-10  reps of

push ups & kb swings

1 . 4 sets x 3 reps front squat e2mom, 75-80-82,5-85%

2 . in front of the clock 16 min

1st min 10 thrusters

2nd min 10-15 c2b pull ups

3rd min 8 hang power snatch

4rth min 3-5 bar muscle ups

1 . 15 min to build a heavy snatch

2a . 15 min to build a heavy clean

2b . e2mom x 4,  2 split jerks

3a . back squat, rest 90-120 sec after every set

2×5 reps 75%,

2×3 reps 80%,

2×2 reps 85 & 87,5%,

3b . e2mom x 4, 3 push …

1 . e1,5mom x 4, 1 power clean – 1 hang squat clean – 1 push jerk

2 . 11 min amrap of

10 muscle ups

20 hspu

30 c2b pull ups

40 s2o

50 bodyweight walking lunges

1a . e1,5mom x 3, 3 snatch pull

1b . e1,5mom x 3, 1 power snatch – 1 hang power snatch – 1 ohs

2 . 12 min amrap

20 kb swing

20 wall ball

10 step over the box with a kb

1 . e2mom x 4, 5-5-3-3  back squats 75-87,5 %

2 . 6 min amrap

7 t2b – 25 du /7 k2e – 35 su

rest 3 min and

6 min amrap

7 thrusters – 25 du / 35 su

in teams of 2

25 min amrap

partners rotate every 30 sec

120 du

60 air squats

40 s2o

20 burpees over bar

1 . e2mom x 4, 3-5 strict ring muscle ups – 6-10 strict hspu

2 . 12 min amrap

8 walking lunges with 1 db oh right hand

12 alt db snatches

8 walking lunges with 1 db oh left hand

12 t2b /12 k2e

1 . 15 min to build a heavy snatch

2 . 15 min to build a heavy clean & jerk

3 . e1,5mom 5-5-3-3-3-3 reps dead lift 70-85%

4a . 3 x max rep strict muscle rest as needed

4b . 3 x 5-8 weighted chin ups rest as needed

4c . 3 x 8-12 …

1 . e2mom x 5, 5 back squats 80% – 1 l-sit rope climb (start sitting on the floor)

scale: 2 strict rope walks

2 . 9 min amrap of this ladder

1-1, 2-2, 3-3, 4-4,…………..

thrusters & burpees over bar

1a . e2mom x 4, 1 snatch pull – 1 hang squat snatch

1b . e2mom x 4, 1 snatch balance – 2 ohs

2a . e2mom x 4, 1 clean pull- 1 hang squat clean

2b . e2mom x 4, 1 power clean – 2 split jerks

3a . e2mom, 3-3-2-2-2 reps back squat, 75-90%
…

1 . e2mom x 4, 1 snatch pull- 1 power snatch

2 . 20 min amrap

10 hang db clean and jerk each hand

15 burpees

20 wall ball

15 t2b

1 . in front of the clock 12 min

1st min  4-6 ring muscle ups/ 8-10 dips

2nd min 4-6 bar muscle ups/ 8-10 pull ups

3rd min 8-10 hspu / 20 sec hand stand hold

2 . 8 min amrap

8 overhead lunges with a db

1 legless rope climb

8 k…

1 . e1,5mom x 5, 1 power clean- 1 hang power clean

2 . 3 rounds for time with a 9 min time cap

20 alternative db snatches

20 step over the box with a db

20 pull ups

1 . e2mom x 5, 1 snatch pull- 1 squat snatch- 1 hang squat snatch

2 . e2mom  x 5, 1 clean pull- 1 squat clean- 1 hang squat clean- 1 split jerk

3a . e2mom back squat

3-3-3-2-2-2

75 – 92,5%

3b .  e1,5mom push press

3-3-2-2

75- …

1 . e1,5mom x 4, 2 front squats 75-80-85-90%

2 . in teams of 3 with a 20 min amrap

15 reps rotation

90 wall ball

90 kb swings

90 push ups

90 db snatch

1 . e1,5mom x 4,

1 power clean – 1 hang power clean – 1 hang squat clean

2 . in 14 min

20-15-10 reps of

t2b – push press – front rack lunges

then amrap of

20 du – 10 kb swings

1 . e2mom x 4,

7-10 strict pull ups + 7-10 strict hspu

2 . 15 min amrap

2 Muscle-ups /4 dips or 6 banded dips

4 Handstand Push-ups / 4 box push ups

6 step over the box with 1 kb on the front rack

8 kb swings

1 . e1,5mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

2 . min 0-5, 3 rounds of

10 thrusters – 8 burpees over bar

min 5-10, 3 rounds of

10 s2o – 8 burpees over bar

min 10-15, 3 rounds of

10 front squats – 8 buprees over bar

1 . e2mom x 6, 1 snatch

2 . e2mom x 6, 1 clean & jerk

3 . e2mom back squat

3 reps 80%

3 reps 85%

4×2 90%

30 min amrap in teams of 3

1st  3 rounds of 10 t2b – 1 rope climb

2nd does amrap 3 thrusters – 3 burpees over bar

3rd rest

1 . 15 min to build a heavy snatch

2 . 15 min to build a heavy clean & jerk

3a . e2mom dead lift

3×5 80%

1×2 85%

1×2 87,5%

1×2 90%

3b . e2mom strict press

2×5 80%

2×3 85%

4 . 3 rounds not for time

(10 biceps cu…

1 . strict press,  e1,5mom

2×3 80%,

1×2 85%,

1×287,5%,

1×2 90%

2 . 4 rounds for time of

8 m hs walk / 12 hspu / 20 hand release push ups

3 rope climbs

20 kb front rack lunges

3 . 3 rounds not for time of

10 ring dips …

1 . back squat e2mom

2×3 85%,

1×2 87,5%,

1×2 90%,

1×2 92,5%

2 . 21-15-9 reps for time of:

Dumbbell squat cleans
strict pull-ups
hspu

1 . e1,5mom x 6, 1 snatch 80-85%

2 . e1,5mom x 6, 1 clean & jerk 80-85%

3 . e2mom back squat

1×3 85%

1×2 87,5%

1×2 90%

1×2 92,5%

1×2 95%

2×5 80%

4 . 3 rounds not for time of

8 sdhp – 4 d-ball clean – 5 weighted pu…

1 . e2mom x 5,

1 power clean – 1 hang power clean – 1 hang squat clean

2 . 3 rounds for time of

50 air squats

7 bar muscle ups / scale 15 pull ups or 25 ring rows

10 hang power clean

1 . e2mom x 6, 1 snatch

2 . e2mom x 6, 1 clean & jerk

3a . dead lift e2mom, 5-5-3-3-2-2

3b . push press e2mom, 5-5-3-3

4 . 3 sets of

10 db floor press + 10 barbell bend over row

rest as needed

1 . e1,5mom x 5, 1 power snatch – 1 hang power snatch – 1 ohs

2 . emom until fail

5 pull ups – 5 burpees – 1 thruster

5 pull ups -5 burpees – 2 thrusters

5 pull ups – 5 burpees – 3 thrusters

…………..

when you fail rest 2 mi…

1 . e2mom x 6, 2 snatch 75%

2 . e2mom x 6, 2 clean & jerk 75%

3 . back squat e2mom

2×5 -80%,

2×3 -85%,

1×2 -90%,

1×2 -92,5%,

1×2 -95%

4 . 3 x ( 5 back head press snatch grip -10 goodmornings – 8 weighted chin ups)

1 . front squat every 2 min

2×5- 75%, 2×3 – 80%, 2×2 – 85%

2 . 13 min amrap of

30 du / 60 su

20 air squats

8 hang power snatches 40/25kg

5 strict pull ups

1 . e1,5mom x 5, 1 power clean + 2 hang power clean

2 . 4 rounds with a dumbbell of

8 lunges + 8 hang power clean & jerks + 4 burpees over db – right hand

8 lunges + 8 hang power clean & jerks + 4 burpees over db – left hand

1 . e2mom x 4,

2 turkish get up each side – 50 heavy rope jumps

tgu: try to add weight round after round

2 . 9 min amrap

4 alternative db snatches- 4 wall ball

8 alternative db snatches- 8 wall ball

12 – 12……………

1 . e1,5mom x 5, 3 hang power snatces

2 . 12 min amrap

10 hang power clean 40/25kg
10 pull ups
10 push jerks
10 t2b

1 . back squat – every 2 min

2×5 – 85%, 2×3 – 90%, 2×2 – 95%

2 . for time

12-9-6-3 reps of

lungesters* & burpees over bar

back step lunges + 1 thruster = 1 lungester

25 min time cap

10 strict ring muscle ups / 20 strict dips

50 du / 100 su

30 hspu/ 50 hand release push ups

50 du / 100 su

50 thrusters

50 du / 100 su

70 american swings

50 du / 100 su

90 db clean & jerk

1 . in 12 min find 1 RM of strict press (scale* 3 RM )

*everyone that has small expirience in weight training

2 . in teams of 2 with 16 min time cap

100 sit ups with a medball together (50 each throwing the ball at your partner)

100 bu…

1 . e2mom x 5, 1 snatch – 1 ohs

2. e2mom x 5, 1 clean – 2 split jerks

3 . in 12 min find 1 rm strct press

4 . in 15 min find 1 rm dead lift

1 . in 15 min find 1 RM back squat (scale 3 RM)

2 . 30-20-10  reps of

S2O and t2b

1a . e1,5mom x 4, 1 ohs – 1 snatch balance

1b . e1,5mom x 4, 1 snatch pull – 1 hang squat snatch

2 . e2mom x 4, 1 clean pull – 1 squat clean – 1 split jerk

3 . in 15 min find 1 rm back squat

4 . 21-15-9 reps for time of

t2b – s2o

1 . e2mom x 4, 10 strict press

2 . 12 min amrap

30 wall ball

20 t2b

10 hang power clean

1 . emom 10 min

5 pull ups

5 burpees

5 thrusters

2 . 8 min amrap

7 t2b

7 hang power snatches

7 wall ball

1 . e2mom x 4, 2 front squats

2 . For Time

25-20-15-10-5 American Kettlebell Swings

50-40-30-20-10 Double-Unders

25-20-15-10-5 Goblet Squats

1 . e2mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

2 . 12 min amrap

30 du – 8 kb front rack lunges – 8 kb snatches right hand – 8 kb snatches left hand

1a . e2momx 4, 5 back squats

1b. e2mom x 4, 5 strict press

2 . team wod in teams of 3

1. does 20 burpees 2. amrap thrusters 3. rest

complete 120 burpees

then

1. does 20 t2b – 2. amrap kb swings – 3. rest

complete 120 t2b

th…

1 . e1,5mom x 4, 3 hang power clean

2 . e2mom x 3, 10 back squats

3 . 3 rounds for time of

15 hspu

20 t2b

20 jumps over the box

1 . e1,5mom x 4, 3 front  squat

2 . e2mom x 4, 5 hang power clean + 5 front squat + 5 push jerk

3 . 7 rounds  of

1 legless rope climb – 10 kb swings –  25 du

1a . e2mom x4, 3 snatch pull 110% of max snatch

1b . e2mom x4, 2 snatch

2a . e2mom x4, 3 clean pull 110%

2b . e2mom x4, 1 clean- 1 clean and jerk

3 . in 10 min find 3 RM back squat

4 . tabata this

s2o,  sdhp, devil press,  wall ball

team wod, 2 partners

1 . partner 1 does 1 round of 10 kb swings – 7 burpees – 5 hang power clean & jerk

partner 2 does amrap wall ball until 1 finishes his/her round,

then switch until compliting booth 200 wall ball, then continue

…

1 . 0-10 min

3 t2b – 3 thrusters

6 t2b – 6 thrusters

9 t2b – 9 thrusters

12 t2b – 12 thrusters

15 t2b – 15 thrusters

2 . 10 -20 min

5 rounds for time of

40 du/ 50 su

15 c2b pull ups / 15 ring rows

1 . e1,5mom x 4, 1 power clean – 1 hang power clean – 1 hang squat clean

2 . 12 min amrap

12 alternative db snatch – 6 hang power clean – 3 bar muscle ups

20 min amrap ”for mathematicians”

12 du – 4 wall ball – 4 kb swings

24 du – 8 wall ball – 8 kb swings

36 du – 12 wall ball – 12 kb swings

48 du – 16 wall ball – 16 kb swings

60 du – 20 wall ball – 20 kb swings

72 du – 24 wall b…

1a . e2mom x 4, 2 snatch pull – 2 hang power snatch – 2 ohs

1b . e2mom x4, 2 hang squat snatch

2a . e2mom x 4, 2 clean pull – 2 hang power clean – 2 front squats

2b . e2mom x 4, 2 hang squat clean

3 , in 10 min find 3rm back squat

4…

team wod

200 du 20 each partner

30m bear crawl with one partner holding the legs

50 hang power snathes 10 each partner

70 burpees over bar 7 each partner

90 kb swings 9 each partner

150 push ups 15 each partner

200 du 20 each …

1a . e2mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs

1b . e2mom x 3 , 1 ohs – 2 snatch balance

2a . in 10 min build a heavy power clean

2b . e1,5mom x 3,  2 split jerk

3 . e2mom x 5, 2 reps front squat

4 . e1,5mom x 5, 2 str…

for time

100 du – 50 air squats

30 hspu / 30 box push ups

50 du – 25 air squats

15 muscle ups / 15 c2b pull ups

50 du – 25 air squats

30 hspu / 30 box push ups

100 du – 50 air squats

1a . e2mom x 3, 1 snatch pull – 1 hang squat snatch – 1 ohs

1b . in 10 min build a heavy power snatch

2 . e2mom x 5, 1 power clean – 1 front squat – 1 split jerk

3 . e2mom x 4, 3 strict press

4 . 7 rounds for time of

5 front squats …

1 . e2mom x 4,

5 back squats + 8 db strict press each hand

2 . 10 min amrap

7 burpees

10 pull ups

30 du

1 . e2mom x 5, 2 snatch pull – 2 hang power snatch – 2 ohs

2 . for time 30-20-10 reps of

pull ups – s2o – back rack lunges

1 . e2mom x 4, 4 ring muscle ups – 8 hspu / 8m hs walk

scale option, 8 ring rows with false grip – 8 dips – 8 box push ups

2 . 11 min amrap

30 du – (8 kb snatch + 8 kb front rack squats) right hand

30 du – (8 kb snatch + 8 kb front rac…

1 . e2mom x 4, 2 hang power clean – 2 hang squat clean

2 . 11 min amrap this ladder

db snatches left & right hand – burpees

1-1, 2-2, 3-3, 4-4, …….

1 . e2mom x 4, 3 front squats

2 . 10 min time cap

40 -30-20-10 reps of

wall ball – kb swings

remaining time max pull ups

team wod

2 partners

300 du, change every time you brake

80 hang power clean & jerk, change every 10 reps

40 bar muscle ups change every 5 reps / scale 60 pull ups, change every 10 reps

160 kb front rack walki…

For time:

1 round of:
120 double-unders
30 push presses, ½ body weight
6 legless rope climbs

Then, 2 rounds of:
60 double-unders
15 push presses, ½ body weight
3 legless rope climbs

Then, 3 rounds of:
40 double-unders
10 push pres…

1 . e2mom x 4, 1 snatch pull – 1 hang squat snatch – 1 ohs

2 . in 12 min build a heavy clean & jerk

3 . e2mom x 4, 4 strict press

4 . 10 min amrap of

10 power clean- 10 thrusters – 10 t2b

25 min time cap
1 round of:
30 strict pull-ups / 30 strict ring rows
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups / 15 strict ring rows
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups / 10 strict ring rows
20 …

1a . e1,5mom x 4, 1 snatch pull – 1 hang squat snatch

1b . e2mom x 4,  1 power snatch – 1 squat snatch – 1 snatch balance

2 . e2mom x 4, 2 clean pull – 1 hang squat clean – 1 front squat – 2 split jerks

3 . e2mom x 4, 2 back squats

4 ….

1 . e2mom x 4, 5 push press

2 . 5 rounds for time of

15 box jumps –

15 pull ups / scale 10 jumping pull ups –

10 hspu / scale 15 hand release push ups

scale 4 rounds

1 . 12 min to build a heavy snatch

2a . e2mom x 4,  1 clean pull  – 1 power clean

2b . e2mom x 4, 1 clean – 1 front – 1 split  jerk

3a . e2mom x 3, 3 snatch grip dead lift

3b . e2mom x 3, 3 sumo dead lift

4 . e3mom x 4, 15 sdhp – 12…

1 . in 2 min

80 du, then amrap of bar muscle ups

rest 90 sec & repeat 2 more rounds

2 . 11 min amrap of

8 t2b – 1 rope climb – 8 kb swings

1 . e2mom x 5, 3 back squats

2 . 12 min amrap, 10 pull-ups – 8 dumbbell deadlifts – 8 dumbbell push presses

1 . e2mom x 5, 2 heavy power snatch

2 . e2mom x 5, 2 heavy power clean

3 . every 2 min, 5-5-3-3-2 front squats

4 . 3 rounds for time of

10 power clean & jerk – 10 kb swings – 15 t2b

5 . emom 8 min

1st min 8 db press right han…

1 . tabata this

20 sec work – 10 sec rest x 8 set x 4 rounds

90 sec rest between rounds

1st round thrusters

2nd round db push up to row

3rd round 2 db clean & jerk

4th round burpees

2 . 70 t2b for time, scale 50 t2b or 50 …

1 . e2mom x 4,  1 power snatch – 1 snatch balance – 1 ohs

2 . 12 min to build a heavy clean & jerk

3 . e2mom x 5, 5 dead lift

4. plyometrics & core training

1 . e2mom x 4, 4 front squats

2 . e2mom x 4, 8 s2o – 8 strict pull ups

3 . for time

50 alternative db snatches

100 sit ups

1a . e1,5mom x 4, 1 snatch pull –  1 power snatch – 1 hang power snatch

1b . e2mom x 4, 1 snatch balance – 2 ohs

2 . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 split jerk

3 . e3mom x 4, 8 back squats – 8 shoulder press

4 . 30 sna…

1 . e3mom x 4, 8 kb push jerk right hand – 8 kb front squats – 8 kb clean,  then do the same left hand

(Do not perform with speed, focus on technique, make every rep count)
2 . e2,5mom x 4, 8 right leg front rack lunges – 8 right halo –
8 lef…

1 . in 12 min build a heavy snatch

2 . e2mom x 5, 2 clean 2nd pull – 2 hang squat clean – 2 split jerks

3 . 8 min to buil a heavy 3 rep back squat

4 . 4 rounds of

8 dead lift

30m overhead farmers walk

4 strict ring muscle ups /sc…

1 . e2mom x 5, 10 hang power snatches – 10 burpees

2 . for time 21 – 15 – 9 reps of

pull ups – wall ball – jumps over the box

1 . e2mom x 4, 2 L-sit rope climbs – 10 alternative pistol squats

2 . 4 rounds of

4 ring muscle ups / 10 dips

8 hang power clean

32 du / 32 heavy rope jumps

1 . e2mom x 5, 1 snatch 2nd pull- 1 power snatch- 1 squat snatch

2a . e2mom x 4, 1 clean 2nd pull- 1 power clean- 1 squat clean

2b . e1,5mom x 4, 2 split jerk

3 . e2mom x 5, 3 ohs

4 . min 0-2

25 wall ball- remaining time max rep pow…

1 . e1,5mom x 4,  2 hang power clean

2 . emom 7 min,  5 hang power clean – 5 burpees over bar

3 . 3 rounds for time of

10 db hang power clean & jerk

15 jumps over the box

3 legless rope climbs

1 . emom 10 min

1st min 4 bar muscle ups

2nd min 8 hspu

2 .  8 min amrap

8 pull ups

8 thrusters

1 . e2mom x 4, 1 power snatch- 1 hang squat snatch- 1 ohs

2 . in 12 min build a heavy clean and jerk

3a . e2mom x 4,

3 front squat

3b . e1,5mom x 4,

4 snatch grip back head press

4 . 4 rounds for time of

10 front rack lunges
…

run 5 km for time

1 . 8 min amrap

10 alternative db snatches

6 jumps over the box

2 . e4mom x 4,

10 front rack walking lunges with 2 kettlebells

10 alternative jumping lunges

10 upright row

max rep deficit push ups

1 . in front of the clock 15 min

1st min 8 weighted pull ups

2nd min 8 weighted dips

3rd min 12 alternative pistol squats

4th min rest

2 . emom 8 min

10 wall ball

8 pull ups

1 . 12 min to build a heavy snatch

2a . e2mom x 5, (moderate)

1 clean – 1 hang power clean – 1 split jerk

2b . e2mom x , (moderate)

1 clean – 3 front squats

3a . e2mom x 4

8 dead lift

4 .  8 min amrap

6 power clean – 4 push…

1 . e2mom x 4, 8 back squat

2 . 12 min amrap,

7 s2o  – 9 burpees – 11 swings

1 . e2mom x 5, (moderate)

1 snatch pull – 1 hang squat snatch – 1 snatch balance

2a . e1,5mom x 3, (moderate)

1 clean – 1 hang squat clean

2b . e2mom x 4, (heavy)

1 power clean – 2 split jerk

3a . e2mom, (heavy)

4-4-2-2-2-10 r…

EVENT 1 PINK RIBBON GAMES

time cap 16 min

21-15-9

wall ball – t2b

15-12-9

db front squats – hspu

9-6-3

db thrusters – burpees over box

1 . min 0-2, 4 ring muscle up – 2 ring dips

min 2-4, 3 ring muscle up – 4 ring dips

min 4-6, 2 ring muscle up – 6 ring dips

min 6-8, 1 ring muscle up – 8 ring dips

scale option:

min 0-2, 15 ring rows – 4 dips

min 2-4, 12 ring row…

pink ribbon event 3

16 min time cap

40 alt one hand db snathes

40 swings

30 burpees

30 t2b

20 devil press

20 c2b pull ups

1 . e2mom x 4,  1 squat clean – 1 hang squat clean – 2 front squat

2 . 10 rounds for time of:
8 hang power clean & jerk
10 bar-facing burpees
Time cap: 15 minutes

warm up, 3 rounds of

15 kb swings, 8 overhead lunges each hand, 8 windmill each side

1 . e3mom x 3, 16 kb front rack walking lunges – 10 bulgarian split squat each leg – 16 alternative jumping lunges

2 . for time 3 rounds of

50 heavy r…

1 . e2mom x 4, 2 rope climbs – 5 hang power clean – 7 burpee box jumps

2 . for time

100 du

3 rounds of 27 wall ball – 21 t2b – 15 s2o

100 du

3 rounds of 15 kb swings – 12 pull ups – 9 thrusters

1 . build a heavy snatch in 10 min

2a . e2mom x 4, 1 squat clean – 1 hang squat clean – 1 front squat

2b . e1,5mom x 4, 1 power clean – 2 split jerk

3a . e1,5om x 5, 3 reps dead lift snatch grip

3b . e1,5mom x 4, 3 reps ohs

4 . 3 ro…

1 . e2mom x 4, 5 strict press + 5 push press + 5 push jerks
 2 . 15 min amrap,  20 wall ball – 20 db hang power clean – 20 burpees – 20 kb swings
 

1 . e2mom, 10-8-6-4 reps back squat
2 . 8 min amrap,

5 thrusters 5 burpees 5 pull ups
 

1 a . e1,5mom x 4, 2 snatch pulls+1 hang power snatch

1b . e2mom x 4, 1 power snatch +1 hang squat snatch +1 snatch balance

2a . e1,5mom x4, 2 clean pulls +1 hang power clean

2b . e2mom x 4, 1 power clean+1 hang squat clean+1 split jerk
…

1 . emom 5 min,

5 hang power snatch- 5 t2b

add 1 rep every min

2 . 11 min amrap

7 burpees

7 hspu / 14 hand release push ups

7 box jumps over the box

1a . emom 3 min, 8 strict pull ups

1b . emom 3 min, 10 kipping pull ups

1c . emom 3 min, max rep butterfly pull ups

2 . for time

100 du / 100 single unders

5 db thrusters each hand

75 du / 75 single unders

10 db thrusters each…

1 . e4mom x 4

15 push press

2 rope climbs

14 db snatch

15 wall ball

2 . core training

1a . emom 4 min, 3 snatch pulls

1b . e1,5mom x 4, 2 hang squat snatch

2a . e1,5om x 4, 2 clean pulls – 2 hang squat clean

2b . e1,5mom x 4, 3 push jerks

c . 5 rounds for time

5 squat clean – 5 push jerks

d . 4 x 10 bend row + 10 …

1 . e2momx 4, 2 hang squat clean – 2 front squat

2 . 11 min amrap

12 swings

2 ring muscle ups / 8 ring dips dips

10 t2b

team wod

in teams of 3, 2 rounds each, time cap 40 min

no 1 runs 1000m (scale 750m)

no 2 does amrap, 4 hang power snatch – 2 ring muscle up (scale 8 dips)

no 3 does amrap,  5 strict pull ups – 15 air squats

1 . in 15 min build a heavy snatch

2a . emom x 5, 3 clean 2nd pull

2b . e1,5mom x 4, 2 squat clean

2c . e1,5mom x 4, 2 split jerk

3 . e2mom x 4,  8 overhead walking lunges / scale option 8 front rack walking lunges

4 . do this ladde…

1 . e1,5mom x 5, 3 push press

2 . 12 min amrap

10 alternative db snatch

8 burpees

30 du

1a . emom 4min, 3 snatch pulls 110% of max snatch

1b . e1,5mom x 4, 2 power snatch

1c . e1,5mom x 4, 1 hang squat snatch – 1 snatch balance

2 . e2mom x 5, 1 clean – 1 hang squat clean

3 . e2mom x 5, 3 ohs

4 . 5 rounds for time of

…

1 . e4mom x 4, 10 kb front rack walking lunges – 10 step over the box  – 16 alternative jumping lunges

2 . e4mom x 4, max rep chin ups  – 15 deficit push ups – max rep  barbell body row

1a . emom x 3, 3 snatch pulls

1b . e1,5mom x 4, 1 hang squat snatch – 1 snatch balance

2 . e2mom x 4, 2 clean pulls – 2 hang squat clean – 2 split jerk

3 . e2mom x 5, 3 front squats

4 . ”isabel” 30 snatches for time

1 . e2mom x 5, 4-6 bar muscle up or banded muscle up or box muscle up

2 . 4 rounds of

12 ring dips – 18 t2b – 24 db suitcase lunges

weightlifting

wednesday  18.9.2019

1 .  e2mom x 5, 2 snatch 2nd pull – 2 power snatch – 2 ohs

2 .  in 12 min build a heavy clean & jerk

3 . e2mom x 4, 10 front rack walking lunges

4 . e2mom, 5 -5 -5 -3 -3 – 10 reps dead lift

…

Weightlifting monday 16.9.2019

1a . e1,5mom x 4

1 snatch 2nd pull – 1 hang power snatch –  1 ohs

1b . e1,5mom x 4

2 snatch balance

2a . e2mom x 4

1 power clean – 1 hang squat clean – 1 front squat

2b . e1,5mom x 4

2 split j…

1 . emom 5 min,

3-5 strict ring muscle ups / or 7-10 dips

2 . emom 5 min,

7-10 hspu / or 10-15 hand release push ups

3 . 9 min amrap  of

30 oh lunges

30 kb snatches

1 . e2mom x 5, 7 hang power clean – 14 t2b

2. 8 min ladder, 1-1, 2-2, 3-3, 4-4, ……

thrusters – pull ups

weightlifting

1a . emom 5 min, 3 snatch 2nd pull 110% of max snatch

1b . in 7 min build a heavy snatch

2a . e1,…

1 . 300 du for time,

time cap 5 min

2 . e4mom x 5

20 kb swings

10 jumps over the box

20 db snatch

3 legless rope climbs

1 . every 1,5 min x 5,  5 front squat

2 . tabata, 8 sets each exercise 20 sec work, 10 sec rest

4 rounds, 1 min rest between

each round

hang power snatch

push ups

wall ball

burpees

hang power snatch,

push ups,

wall ba…

1 . 2 rounds of

1000m run

40 pull ups

30 db hang squat clean

20 burpee jump over the box

1 . e2mom x 4,

2 clean 2nd pull – 2 hang squat clean – 2 push jerk

2 . 11 min amrap

15 sit ups

12 kb swings

9 wall ball

1 . e2mom x 4, 8 back squats

2 . 7 rounds of

7 thrusters

7 t2b

time cap 10 min

1 . 100 kettlebell snatch, 50 each hand, time cap 10 min

rest 4 min

2 . 21-15-9 reps of

kettlebell front rack squats &

kb clean & jerk (long cycle)

3 . in 5 min build a heavy turkish get up

1 . e2mom x 4,

max reps strict ring muscle ups

scale, strict ring dips or dips or assisted dips

2 . e2mom x 4,

8 hang db* clean & press + 8 strict t2b

3 . for time 3 rounds of

30 sit ups + 60 du

*2 db

1a . e1,5mom x 3, 2 snatch pulls

1b . e1,5mon x 3, 2 hang power snatch

1c . e1,5mom x 3, 2 hang squat snatch

2 . for time

3-6, 5-10, 7-14, 9-18, 11-22 reps of

hang power snatch – pull ups*

*use only kipping technique for pull ups

1 . every 1,5 min x 5

5 double kb swings + 5 kb clean + 5 kb push jerk

2 . every 1,5 min x 5

8 kb snatch right hand + 8 kb snatch left hand

3 . 8 min amrap

5 kb thrusters right hand + 5 burpees

5 kb thrusters left hand + 10 kb ru…

1 . 4 rounds for time

15 kb swings

15 push ups

20 kb front rack lunges

2 . e3mom x 4

10 strict press

15 kipping pull ups

1 . e1,5mom x 4

2 snatch pulls – 2 hang power snatch

2 . e1,5mom x 4

2 clean pulls – 2 hang power clean

3 . e2mom x 3

4 front squats

4 . e2mom x 3

4 ohs

1 . e2mom x 3, 10 back squats

2 . 5 rounds for time of

8 strict pull ups

10 alternative dumbbell snatches

3 . core training

1 . e2mom x 5,

1 power snatch – 2 hang power snatch

2 . 5 rounds for time with 2 dumbbells

6 front rack db squat

12 db clean / 12  hang db clean

15 t2b / 15 k2e

1 . 7 min amrap

4 db snatches each hand

8 hspu

rest 5 min

2 . 5 rounds for time of

10 ring dips

15 pull ups

20 lunges with a plate overhead

1 . emom 10 min

1st min, 10 thrusters

2nd min, 7 pull ups – 5 burpees

rest 5 min

2 . then for time

30 wall ball

15 hang power clean

20 wall ball

10 hang power clean

10 wall ball

5 hang power clean

1 . e4mom x 4

20 walking front rack lunges with kettlebell

10 jumping split squats each leg

2 . e3mom x 4

8 strict press

8 upright row

8 bend row

1 . practice hs walk 12 min

2 . 4 rounds for time of

15 hspu / 15 box push ups

16 pistol squats / 16 box pistol

3 turkish get up each side

1 . e2mom x 4, 7 hang power snatch – 14 t2b

2 . 14 min amrap

7 db clean & press each hand

14 push ups

14 suitcase lunges

35 du / 50 su

1  . e3mom x 4, 6 one leg dead lift, 8 bulgarian split squats, 12 alternative walking lunges with 2 kb in the front rack

2 . e3mom x 4, 10 kb shoulders press, 10 barbell bend row, 10 db pull over

3 . 100 burpees for time

time cap 8 min

team wod in teams of 2

5 rounds of

30 kb swings, 15 reps each

18 burpee box jumps, 9 reps each

6 rope climbs, one by one

time cap 15 min

then rest 5 min and perform for time, with a 18 min time cap

100 pull ups, every 10 reps
…

22 min amrap

4 bar muscle up

8 hang power snatch

12 burpees over bar

24 wall ball

1 . in 10 min build a heavy 2 rep front squat

2 . for time

500 m run

21 thrusters – 9t2b

500 m run

15 thrusters – 15 t2b

500 m run

9 thrusters – 21 t2b

add weitgth on bars every round

ex. 1st round 40kg, 2nd round 50kg, …

1 . E2mom x 5, 50 du – 10 hang power clean and jerk

2 . 14 min time cap for

50 t2b

1000m run

10 rope climbs

team wod,  teams of 3

3 rounds each  of

no1, 20 wall ball – 20 pull ups  – 20 swings

no2 amrap,  5 db thrusters + 5 db snatch right hand/  5 thrusters  + 5 db snatch  left hand

no3, rest

1 . E2mom x 4, 5 front squat- 7 box jumps- 10 jump squats

2 . 5 min amrap of

10 swings

7 burpees

rest 1min,  then

5 min amrap of

8 alternative db snatches

8 c2b pull ups

1 . e2,5mom x 5, 10 lunges – 10 push press

2 . for time

5 wall ball – 1 rope climb

10 wall ball – 2 rope climbs

15 wall ball – 3 rope climbs

20 wall ball – 4 rope climbs

25 wall ball – 5 rope climbs

1 . emom 5 min, 7-10 hspu

2 . emom 5 min, 4-6 ring muscle ups

3 . 5 rounds of

7 strict t2b

10 strict ring dips

10 chin ups

rest 90 sec

1 . e2mom x 4

5 muscle snatch – 8 ohs

2 . 15 min time cap

6 rounds of

7 hang power snatch

10 t2b

15 kb swings

remaining time amrap of

20 du – 15 push ups

1 . e3mom x 3, 16 lunges- 16 alternative jumping lunges

2 . for time, 2 dumbbells

20-15-10-5 reps of

t2b

dumbbell clean
dumbbell press

1 . team wod in teams of 2, 2 rounds each partner

no 1 runs 1000m

no2 does amrap  5 hang power snatch – 5 thrusters – 10 kb swings

2 . core training

L-sit, plank, side plank, superman hold

for time

80 kb swings

40 t2b

80 db hang power clean & jerk, 40 each hand

40 burpees over dumbbell

80 wall ball

1 . e2,5mom x 4, 10 lunges + 10 back squats

2 . for time, 20 -15 – 10 – 5  reps of

pull ups & s2o

1 . in teams of 2, 25 min amrap

20 alternative db snatch,

20 pull ups,

20 db clean & jerk, 10 each hand

20 overhead squats,

partners rotate every 20 reps

1a . 9-7-5-3 reps back squat, every 2 min

1b . 9-7-5-3 reps push press, every 2 min

2 . for time 21-15-9 reps of

buprees – t2b – kb swings

for time

buy in 100 air squats

50 db snatch, 25 each hand

100 heavy rope jumps

run 1000m

100 sit ups

50 db clean & press, 25 each hand

100 heavy rope jumps

run 1000m

1 . in teams of 2

10 min amrap of

10 thrusters – 7 burpees over bar

change after completing one round

then rest 5 min and

2 . for time, partners change every 30 sec

100 wall ball

100 burpees

100 kb swings

100 hand releas…

1 . e2mom x 5, 7 hang power snatch – 14 t2b

2 . 10 min time cap

10 pull ups – 15 wall ball – 30 du/60 su

20 pull ups – 30 wall ball – 60 du/120 su

30 pull ups – 45 wall ball – 90 du/180 su

1 . e2mom, back squat for 15-12-9-6-3 reps

2 . 9 min amrap

1 burpee-2 kb swing-1 tgu left hand-1 tgu right hand

2 burpee-4 kb swing-1 tgu left hand-1 tgu right hand

3 burpee-6 kb swing-1 tgu left hand-1 tgu right hand

4 burpees-8 kb…

22 min amrap

10 hang power snatch

20 pull ups / 20 ring rows

30 wall ball / 30 air squats

60 du / 60 su

1 . e2mom x 4,
5 ring muscle ups – 10 hspu

scale option:
8 dips – 10 box push ups
2 . for time 21 -15 -9 reps of

thrusters
t2b

burpees over bar

1 . every 90 sec, 4×5 back squats

2 . 5 min amrap

5 burpees

5 t2b / k2e

8 kb swings

3 . 5 min amrap

7 wall ball

7 push ups

7 sit ups

1 . e4mom x 4, rest 30” – 40” between exercises

12 alternative back rack front step lunges – 8 bulgarian split squats – 10 split stance alternative jumps

2 . e3mom x 4,

10 dumbbell floor press – 8 double kettlebell push press – 8 slow eccentr…

1 . 10 min practice hs walk

2 . 5 rounds of

8 m hs walk

16 alternative pistols

50 du

scale:

10 hspu / 10 box push ups

16 assisted pistols / 20 goblet  squats

50 heavy rope jumps

3 . core training

1 . e2mom x 4, 2 snatch 2nd pull – 2 hang power snatch – 2 ohs

2 . for time in teams of 2, partners change every 30 sec

time cap 12 min

100 kb swings

80 wall ball

60 burpees

40 thrusters

20 bar muscle ups , scale: 20 box muscl…

1 . every 90 sec, 5 x 4 push press

2 . in 16 min

run 1000 m, then amrap

10 t2b / 10 k2e

10 dumbbell clean

40 du

1 . e2mom x 5, 3 back squat

2 . 12 min amrap

9 burpees

12 alternative dumbbel snatch

15 wall ball

for time

run 750m
10 rounds of 5 pull ups – 10 push ups – 15 air squats
run 750m
10 rounds of 5 pull ups – 10 push ups – 15 air squats
run 750m

scale

run 500m
8 rounds of 5 pull ups / ring rows – 10 push ups – 10 air sq…

1 . e2mom x 4,  2 clean 2nd pull – 2 hang power clean – 2 hang squat clean

2 . for time

21-15-9 reps of

t2b & thrusters

1 . Every 90 sec x 4, 3 snatch 2nd pull,  3 hang power snatch,  3 ohs

2 . team wod, in teams of 3

15 min amrap

no 1, 10 hang power snatces, 8 burpees over bar,  30 du / 50 single unders

no2, 20 wall ball then ampap swings ntil no 1 fin…

1 . practice 10 min hs walk

2 . for time 5 rounds of

5 bar muscle ups / 3 bar muscle ups / 5 box muscle ups or banded

2 rope climbs

16 overhead lunges with a 20 / 10 kg plate

1 .  e2mom x 4, 5 front squats

2 .  min 1, 10 thrusters then max rep pull ups

min 2 rest

min 3, 10 trusters then max rep burpees

min 4 rest

complete 4 rounds

1 . e4mom x 3,

6 box step up each leg

10 romanian dead lift

8 bulgarian split squats each leg

2 . e4mom x 3,

10 bend barbell row

10 diamond push ups

10 dips

3 . 100 sit ups for time

1 . e2mom x 4, 6 front squat

2 . in 10 min

run 1000m

then amrap burpees

3 . in 3 min 1 max rep set of kipping pull ups then rest as needed and perform 1 max rep set of butterfly pull ups before the 3 min time cap

1 . every 90 sec x 4, 3 muscle snatch – 5 hang power snatch

2 . for time

30 heavy rope jumps

50 kettlebell snatches 25 each hand

30 heavy rope jumps

40 dumbbell hang power clean & press 20 each hand

30 heavy rope jumps

30 …

1 . e1,5mom x 4, 5 push press

2 . e3mom x 4,

10 lunges

10 hip thrusters

8 strict t2b

3 . run 2,5 km

in teams of 2

buy in partners run together 1000m, then

no 1 does, 4 rounds of

8 dumbbell snatches each hand

16 suitcase lunges

2 legless rope climbs

no 2 does in the same time amrap of

30 du / 50 su

20 sit ups until no 1 fi…

1 . every 1,5 min, 4×5 front squats

2 . in 15 min amrap of

20 swings

20 wall ball

20 push ups

40 du / 40 su

1 . in front of the clock

min 1, 10 thrusters

min 2, 10 pull ups

min 3, 10 dumbbell clean & jerk

min 4, 40 du or 30 heavy rope jumps

min 5, rest

repeat 5 rounds

1 . E2MOM, back squat 4×5 reps

2 . E2MOM, front squat 4×3 reps

3 . E2MOM, strict press 4×5 reps

4 . E2MOM, push press 4×3 reps

5 . Core Training

team event booster elite fitness coaches 1, time cap 45 min

1 .10 syncronized burpees

then no 1 runs 1000m

no2 amrap until no1 finish 10 swings + 10 t2b

2 . 10 syncronized burpees

then no 2 amrap runs 1000m

no1 10 swings + 10 t2b…

1 . in 7 min find 3 RM thruster

2 . in front of the clock 20 min

1st min, 30 sec pull ups 30 rest

2nd min, 30 sec wall ball 30 rest

3rd min, 30 sec sit ups 30 rest

4th min,  30 sec thrusters 30 rest

1 . 30 bar muscle up, time cap 6 min

scale: 50 pull ups

2 . 5 rounds for time of

10 alternative pistol squats

5 ring muscle up

15 kettlebell swings

scale option:

20 air squats

10 dips

15 kettlebell swings

1 . E2MOM x 4, 8 back squats

2 . 12 min amrap,

40 du / 30 heavy rope jumps

8 burpees over bar

8 hang power snatch

1 .  every 3 min x 3

of 10 romanian dead lift  or 10 hip thrusters+ 10 step up on a box each leg

2 . 5 rounds for time of

10 walking lunges with a kettlebell overhead + 10 chin ups + 20 push ups

1 . emom 10 min

1st min, 3-5 bar muscle up

2nd min, 5-8m hs walk / 5-8 hspu / 10 hand release push ups

2 . 10′ amrap

15 swings

12 pull ups

9 burpees box jumps

1a . e2mom x 3, 5 push press

1b . e2mom x 3, 10 strict press

2 . 5 rounds

7 dumbbell snatch each hand

15 t2b

1 . E3mom x 4 rounds,

20 front rack  lunges + 20 swings

2 . 3 rounds not for time of

10 strict t2b

10 ring push ups

10 barbell upright row

3 . 3×10 overhead  triceps extensions

1 . in 6 min build a heavy 2 reps hang power clean

2 . in teams of 2, 7 rounds for time each

5 hang squat Clean / 5 hang power clean

7  strict pull ups

1 . in 8 min build a heavy hang power snatch

2 . for time

21-15-9

hang power snatch

kb swings

burpees over bar

1 . every 1,5 min x 4,  5 front squats

2 . 15 Minute EMOM

Min 1: 10 Dumbbell Snatches

Min 2: 12 t2b

Min 3: 12 Thrusters

Team wod

in teams of 2,  24 min amrap

5 bar muscle ups / scale 10 pull ups

10 hang power clean

20 wall ball

30 heavy rope jumps

partners change after completing an exercise:

5 bar muscle up No1- 5 bar muscle up No2

10 hang …

1 . Every 1,5 min  x 4, 8 ohs

2 . Every 1,5 min  x 4,  5 hang power snatch

3 . in 7 min amrap of this ladder

2 Kb swings – 1 burpee

4 kb swings – 2 burpees

6 kb swings – 3 burpees

8 – 4……….

1 . e3mom x 4 rounds

8 front squats

16 double front rack kettlebell lunges

2 . 8′ amrap

20 sit ups

30 heavy rope jumps

3 . 3×6 dumbbell push up to row (push up + row R / push up + row L = 1 rep)

22 min amrap

20 pull ups

20 wall ball

20 swings

60 du

1 . e3mom x 4,

1 max rep set s2o, 45/25kg

start with strict press then push press and finish with max rep push jerk

2 . 8 min amrap,

16 lunges with 1 dumbbell overhead,

12 t2b

scale: 16 suitcase lunges – 12 k2e

1 . every 1:30 x 4, 8 reps back  squat

2 . Open Workout 19.4

For total time, 12 min time cap

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

scale optio…

1 . e2mom x 3, 8 ohs

2 . emom 4 min, 4 hang power snatch

3 . 30-20-10 reps for time of

alternative dumbbell snatch

t2b / k2e

1 . e2mom x 4, 5 ring muscle up + 10 hspu

scale:  8 dips + 12 box push ups

2 . e3mom x 4, 8m hs walk + 1 big unbroken bar muscle ups set

scale: 30 sec hs hold + 1 big unbroken banded bar muscle ups set or bar muscle up  from a box

3 . …

1 . in teams of 3, 30 min amrap

#1 does 30 thrusters – 30 t2b / k2e

#2 until #1 finish does amrap 5 burpees, 5 kettlebell swings

#3 rest until #1 finish

1 . e4mom x 3 rounds, 16 alternative kettlebell front rack lunges + 1 set max rep dips + 10 kb snatch each hand

2 . for time

5 rounds of 10 dumbbell hang squat clean & press, 2 rope climbs

scale: 10 dumbbell hang power clean & pre…

4 rounds for time of

500m run

20 dumbbell snatch, 10 each

20 t2b / 20 k2e

15 burpees over dumbbell / 15 burpees

1 . e3mom x 4, 10 back squat + 15 pull ups

2 . in 8 min amrap of this ladder

1 wall ball, 1 kb swing, 1 push up

2 wall ball, 2 kb swings, 2 push ups

3, 3, 3…………

25 min amrap

partners rotate every 20 reps

& continue to the next exerise

20 thrusters

20 burpees

20 hang power snatch

20 t2b

20 back rack lunges

20 pull ups

1 . emom 5 min,

2-4 bar muscle up / 2-4 banded muscle up / 2-4 box muscle up

2 . emom 5 min,

5-8 hspu / 12 hand release push ups

3 . emom 5 min,

5-8m is walk  / hs hold 15 sec

4 . 8 min amrap

8 dumbbell  push press right arm
…

1 . e2mom x 4, 10 back squats

5 rounds for time of:

2 legless rope climbs,
20 dumbbell snatches, 10 each hand

1 . e3mom x 4,
16 walking lunges with 1 kb overhead & the other in front rack position (change hands every 8 reps) +

10 double kettlebell snatch

2 . e3mom x 4,

10 box step over with 2 dumbbell  + 8 hang snatch pulls

3 . 3 superset…

1 . practice hs walk or ring muscle for 10 min (practice your weakness)

2 . in front of the clock

1st min 5-8 m hs walk / 8 hspu / 8 box push ups

2nd min 2-4 strict ring muscle up / 4-6 banded ring muscle up / 8 dips

3rd min 10 alterna…

1 . e2mom x 4, 5 hang squat clean

2 . 4 rounds for time of

9 hang power clean & jerk

12 burpees over bar

15 t2b

1 . e3mom x 4

10 back rack back step lunges +

10 dumbbell row right & 10 dumbbell row left hand

2 . every 2,5 min x 4

10 romanian d.l. + 10 dumbbells or kettlebells floor press

3 . 3 rounds of

100 du/150 singles

25 burpees…

in teams of 2 for time

300 air squats / change every 30 reps

80 double kettlebell push press / change every 10 reps

200 push ups / change every 20 reps

80 hang power  snatch / change every 10 reps

100 c2b pull ups / change every 10 …

1 . 12-9-6-3-3 reps back squat

every 2 min,

2 . in 8 min  do amrap of this ladder

kb swing & wall ball

1-1, 2-2, 3-3,………..

1 . e2mom x 5, 10 hang power clean & jerk + 10 t2b

2 . for time

21 – 15 – 9 reps  of

dumbbell thrusters & pull ups

(2 dumbbells)

1a . emom 4′, 5 hang power clean

1b . emom 4′, 3 hang squat clean

2 . 11′ amrap

1 rope climb

7 devil press

15 wall ball

1 . e2mom ,  5-5-3-2-10  back squat

2 . emom 5 min, 5m hs walk / 7 hspu / 2 wall climb

3 . every 2,5 min x 4 rounds

10 dips

10 t2b

15 kb swings

1 . 6 min to built a heavy thruster

2 . 21-18-15-12-9-6-3 reps

thrusters & burpees over bar

scale option

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

thrusters & burpees

1 . e3mom x 4

10 walking lunges – 10 box jumps – 10 kettlebell swingsl

2 . e4mom x 4

15 t2b

14 alternative dumbbell snatch

10 weighted chin ups

10 dumbbell clean (2 dumbbells)

1 . every 2,5 min x4,

3-5 strict ring muscle up,

5 one leg squats right leg,

5 one leg squats left leg

scale: 7 banded ring muscle up or 7 jumping ring muscle up

5 one leg box squats right leg

5 one leg box squats left leg

2 ….

1 . every 2,5 min x4

7 hang power clean

9 strict pull ups

11 push ups

20 sit ups

2 . 7 min amrap,

30 du – 8 t2b

1 . e2mom 4 rounds of

8 dumbbell snatch each hand

16 suitcase lunges with the same dumbbell, 2 rounds left hand, 2 rounds right hand

2 . dumbbells unbroken complex, do this complex 3 rounds and rest 90 sec every round

5 thrusters + 5 f…

1 . in teams of 3, 3 rounds each of

10 devil press + 15 jumps over the box

rest as needed and

2 . 3 rounds each of

15 thrusters + 15 burpees over bar

1 . e3mom x 5,

10 hang power clean + 10 alternative dumbbell snatch + 10 burpees

2 . 100 wall ball for time

time cap 5 min

1 . e2mom x 4, 5 heavy thrusters

2 . for time, time cap 13 min

10 pull ups

15 kettlebell swings

150 du / 300 su

20 pull ups

30 kettlebell swings

100 du / 200 su

30 pull ups

45 kettlebell swings

50 du / 100 su

1 . e3mom x 3, 10 bulgarian split squats each leg + 16 alternative  dumbbell snatch

2 . e3mom x 3, 8 back squats + 8 romanian dead lift + 8 dumbbell hang power clean & press (2 dumbbells)

3 . 4 rounds not for time of

10 chin ups

15…

athens throw down wod 1

for time

5 rounds of

12 s2o

12 front squats

12 t2b

1 . E2mom x 5 sets , 5 reps front squat + 6-8 strict t2b

2 . for time 21,15,9 reps of

dumbbell squat clean

burpees

6 min time cap

3 . 4 rounds not for time of

5 wall climb

15 hollow rock

15 superman rock

1 . e3mom x 3, 16 lunges + 12 ring push ups

2 . e3mom x 3, 20 thrusters + max chin up

3 . e3mom x 3, 10 ring dips + 10 pull over with a dumbbell

1 . emom 10 min

1st min 8 hspu or 8m hs walk

2nd min 5 bar muscle up

2 . Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups…

1 . e2mom x 4, 2 snatch 2nd pull – 2 hang power satch- 2 ohs

2 . 4 rounds for time of

10 hang power snatch

15 burpees over bar

1 . practice hs walk 10 min

2 . in 20 min amrap

16 walking front rack lunges with kettlebell

20 push ups

24 kb swings

40 du

1a . every 1:30 4×4 front squat

1b . every 1:30 4×8 ohs

2 . in 10 min amrap of

5 thrusters

7 hang power clean

9 pull ups

1a . every 1:30 x 4, 8 back squat

1b . every 1:30 x 4, 8 strict press

1c . every 1:30 x 4, 8 dead lift

2 . 9′ amrap,

5 pull ups

5 burpees

10 swings

1 . e4mom x 4,

10 dumbbell push press each hand,

15 kettlebell swings,

20 wall ball

2 . 3 rounds, 10 bent row, 10 dips, 20 lunges

3 . 100 sit ups for time

emom 5 ‘, 5 bar muscle up, scale: 5 box bar muscle up or banded bar muscle up

rest 2′

emom 5′, 10 alternative roll up pistol squats, scale: box pistol squats

rest 2′

emom 5′, 10 hspu, scale: 10 box push ups

rest 2’

tabata sit ups…

1 . in front of the clock 23′

1st min 10 thrusters

2nd min 15 pull ups, scale 15 jumping pull ups or 15 ring rows

3rd min 50 du

4th min rest

1 . e3mom x 3, max rep pull ups – 10 dumbbell press each hand, count total pull ups

2 . e3mom x 3, 50 m farmers carry – 10 back squat

3 . for time 4 rounds of

40 heavy rope jumps, 5 wall climb

time cap 9 min

1 . e3mom x 4, 10 hang power clean & jerk, 8 overhead lunges with kettlebell each side

2 . 4 rounds for time

10 kettlebell snatch + 10 front squat  right hand

10 kettlebell snatch + 10 front squat  left hand

25 sit ups

1 . e2mom 10 min, 7 hang power snatch, 14 t2b

rest 4 min and

2 . in teams of 2, 3 rounds for time

10 dumbbell thrusters R hand + 10 dumbbell thrusters L hand each partner, then

10 dumbbell snatch R hand + 10 dumbbell snatch L hand each…

1 . e2mom x 4, 5 front squat

2 . in 10 min

30 wall ball, 30 swings, 30 push ups

20 wall ball, 20 swings, 20 push ups

10 wall ball, 10 swings, 10 push ups

Remaining time, 20 du, 7 burpees

1 . emom 5 min rest 1 min, 5 rounds

1st min, 40 du

2nd min, 3-5 strict ring muscle up

3rd min, 5-7 strict hspu

4th min, 8 alternative roll up pistol squats

5th min, max bar muscle up

scale option, 4 rounds of

1st min, 40 su

…

1 . emom 0-3 min, 3 snatch 2nd pull

emom 4-7 min, 4 muscle snatch

emom 8-11 min, 4 hang power snatch

2 . tabata kb swings

rest 1 min, tabata goblet squat, use same weight

rest 1 min, tabata sit ups

1 . e4mom x 3

5 front squats – 8 kettlebell strict press each hand – 8 kettlebell snatch each hand

2. e4mom x 3

8 reps each leg box step up – 10 ring dips – 6 reps 1 leg dead lift

3 . 3 rounds for time of

50 heavy jump rope – 25 pus…

in teams of 2,

1 . for time one round each partner

12 hang power snatch – 12 burpees over bar –  12 thrusters

10 hang power snatch – 10 burpees over bar –  10 thrusters

8 hang power snatch – 8 burpees over bar –  8 thrusters

6 hang …

1 . in front of the clock 12 min

1st min, 2 dead lift

2nd min, 10 double kettlebell push press

3rd min, 2 legless rope climb

2 . 6 min amrap

25 hang power clean

then max rep wall ball

1 . every 1:30 4 sets of 5 reps OHS

2 . do this ladder for time

10,9,8…..1 reps

t2b or k2e  & burpees

3 . 6 min amrap

10 kb swings – 1 burpee bar muscle up or 2 burpee pull ups

in teams of 2

1 . 3 rounds each

10 hang power clean

15 kb swings

10 burpees over bar

2 . 3 rounds each

20 t2b / 20 k2e

10 dumbbell snatch each hand

0-3 min 15 bar muscle up

3-6 min 20m hs walk

6-9 min 30 ring dips

9-12 min 30 hspu

12-15 min 9 legless L-sit rope climbs

18-21 min 30 alternative pistol squats

21-24 min 40 ring push ups

scale:

0-3 min  box muscle up or ban…

1 . 5×2 reps back squat every 2 min (find 2 rm)

scale: 5×5 reps

2 . in front of the clock 9 min

1 min amrap wall ball* – rest 1 min

1 min amrap burpees   – rest 1 min

1 min amrap kb swings* – rest 1 min

1 min amrap burpees – rest…

warm up, 3 rounds of

15 ring rows – 15 push ups – 15 hollow rock – 15 superman rock – 15 ohs with plastic pipe

1 . e4mom x 4,

7 front squats + 7 step up each leg + 7 strict t2b + 7 kipping pull ups (try to do t2b & pull ups unbroken)
…

1 . e5mom x 5

7 ring muscle ups

10 m hs walk /  14 hspu

21 t2b

3 heavy turkish get up

Scale option:

4 ring muscle up/ 7 banded ring muscle up

10 hspu/ 30 sec  hs hold

21 k2e/ 15 t2b

3 Thu each side

2 . 100 hand releas…

1 . e2mom x 4, 5 hang squat clean – 5 bar muscle up

scale: 5 hang power clean –  5 box muscle up – banded muscle up

2 . for time

buy in 150 du or 100 heavy jump rope

30 wall ball – 10 kb swings

20 wall ball – 20 kb swings

10 wall…

1 . every 3′ x 3, 10 chin ups + 10 strict press

2 . every 2′ x 4, 10 walking lunges, go as heavy as you can

3 . 3 rounds for time

40 heavy rope + 20 kb swings + 20 sdhp with the same kettlebell

1 . every 4′ x 3

8 kb snatch + 8 kb thrusters (right hand)

8 kb snatch + 8 kb thrusters (left hand)

2 . 12′ amrap

12 wall ball

8 step over the box, with your med ball

in front of the clock

1st min, 8 hang power clean

2nd min, 10 burpees over bar

3rd min, 15 kb swings

4th min, 25 push ups

5th min, rest

repeat 5 rounds

1 . back squat, 9-7-5-3 reps every 1:30

2 . 12′ amrap

6 hspu

9 t2b

12 thrusters

1 . e3mom x 4, 8 hang power snatch + 8 ohs (try unbroken)

2 . emom 10 min

1st min, 10 thruster

2nd min, 40 du / 30 heavy rope

1 . emom 8 min

1st min 15 hollow rock

2nd min 15 superman rock

2 . 30 bar muscle up

time cap 5 min

3 . 7 min amrap

5 hspu

10 t2b

scale option for 2 & 3:

2 . 30 banded bar muscle up or from a box

3 . 7 min amrap

…

1 . e3mom x 4

10 back squat – 15 t2b / 15 k2e

2 . for time buy in 150 du / 150 single under

30 swings – 15 burpees

20 swings – 10 burpees

10 swings – 5 burpees

cash out run 1000 m

1 . 5 rounds of

10 thrusters

7 burpees over bar

rest 5 min and perform

5 rounds for time of

10 hang power clean and jerk

14 pull ups

scale option: 5 rounds of

7 thrusters or 7 push press

7 burpees

rest 5 min and

5 …

1 . e4mom x 4, 8 hang power snatch, 8 burpees over bar, max rep c2b pull ups

scale option: 8 hang power snatch, 8 burpees, max rep pull ups or ring rows

2 . 6 min amrap,

10 kb swings

8 alternative front rack lunges with kettlebell (cha…

1 . e3mom x 3, 15 back squats

2 . tabata*, wall ball

rest 1′

tabata, sit ups

rest 1′

tabata, push ups

*tabata – 8 rounds, 20 sec work – 10 sec rest

1 . e3mom x 4

10 hang power snatch – 50 du

2 . amrap 9′

1 . 8 kettlebell snatch –  6 overhead lunges – 6 step over the box, right hand

2 . 8 kettlebell snatch – 6 overhead lunges – 6 step over the box, left hand

1 . emom 10′

1 – 10 t2b

2 – 7 hspu

2 . e4mom x 4

15 hand release push ups – 12 dips – 5 strict pull ups – 8 chin ups

1 . e4mom x 3, 10 back squat, 15 pull ups, 15 kb swings

scale: 10 back squat, 15 jumping pull ups or 15 ring rows, 15 kb swings

2 . 8 min amrap

8 dumbbell push press right hand

5 burpees over dumbbell

8 dumbbell push press left hand…

1 . e3mom x 3, o-9 min

5 heavy thrusters + 5 strict hspu + 40 heavy rope

rest 3 min, 9-12 min

2 . e3mom x 3, 12-21 min

20 c2b pull ups (try unbroken)

or pull ups or ring rows

rest min, 21-24 min

2 . e3mom x 3, 24-33 min

20 …

warm up, 2 rounds of

6-8 faulse grip pull ups

4 wall climb

15 hollow rock

15 superman rock

1 . min 0-2, 1 max rep effort hspu or max metres handstand walk or max sec handstand hold,

min 2-4, 1 max rep effort ring muscle up, scale…

1 . e3mom x 3, 10 back squats + 5 one leg dead lift each leg

2 . e4mom x 4,

50 du or 50 su

20 wall ball

20 kb swings

2 rope ascents or 3 rope walk-ups

warm up, 2 rounds not for time of

5 kb snatch right hand

5 front squats right hand

5 push press right hand

5 front rack lunges right hand

50 du / 50 su

repeat with left hand, use a light weight

1 . 0-9” every 3′, 10 alternati…

1 . e2mom 8′, 3 snatch 2nd pull + 3 hang power snatch + 3 ohs

2 . for time

15 dumbbell thrusters right hand + 5 burpees over dumbbell

15 dumbbell thrusters left hand + 5 burpees over dumbbell

10 dumbbell thrusters right hand + 5 burpee…

1 . e2mom 8′, 5 front squats + 2 rope climb

2 . e4mom 12′

20 pull ups / scale: 20 jumping pull ups or 20 ring rows

20 push ups

20 kb swings

1 . every 1:30 x4, 2 clean 2nd pull + 2 hang power clean

2 . 10′ amrap

7 hang power clean

14 wall ball

40 du / 40 single under

team wod!

in teams of 2

120 dumbbell* snatch

50 syncronized sit ups

120 overhead lunges with a dumbbell*

50 syncronized push ups

120 front squats with a dumbbell*

50 syncronized burpees

*partners change every 20 reps 10 eac…

1 . in front of the clock

0-4 min, 5-8 L-sit chin ups

4-5 rest,

5-9 min, 7-10 t2b or k2e

9-10 rest,

10-14 min -2-3 strict ring muscle up or assisted strict ring muscle up

14-16 rest

and 16-18 amrap of bar muscle up or muscle u…

1 . practice clean & jerk

2 . 17 min time cap

1000 m run

50 wall ball

40 t2b

500 m run

25 wall ball

20 t2b

a. 10 reps ohs every 2 min, 4 rounds

b. 10 reps hang power clean & jerk every 2 min, 4 rounds

c. 10 alernative lunges + 15 c2b pull ups every 3 min, 4 rounds

d. run 2 km

1 . emom 4 min, 5 bar muscle up*

rest 2 min

emom 4 min, 5 hspu**

scale: *5 assisted bar muscle up or 7 c2b pull ups or 10 ring rows

** 2 wall climbs or 5 box push ups or 10 hand release push ups

2 . 18 min time cap

buy in 500 m r…

1 . a. 4×2 back squat every 1:30

1 . b. 4×2 dead lift every 1:30

2 . 8 min amrap

10 kettlebell swings

5 burpee box jumps

1 legless rope climb

With a running clock,

every minute perform 1 lift and add 5 kg

start with hang power snatch

when fail at snatch, continue with

hang power clean adding 5 kg every min

when fail at clean, continue with

dead lift adding 10 kg every …

1 . practice snatch

2 . 3 rounds for time of:
500-m run
20 burpees box jumps over

scaling option

500-m run
15burpees box step ups

1 a. back squat 4×3 every 1:30

1 b. dead lift 4×3 every 1:30

2 . For time:

40 goblet squats
rope climb, 4 ascents
30 goblet squats
rope climb, 3 ascents
20 goblet squats
rope climb, 2 ascents
10 goblet squats
rope climb, 1 ascent

1 . practice clean & jerk

2 .  3 rounds for time of:
30 dumbbell push press (15 each)
50 double-unders / 100 single-unders
30 weighted step-ups (15 each)
50 double-unders / 100 single-unders

time cap 14 min

1 . practice snatch

2 . for time 2 rounds of

500 m run

50 kettlebell snatch (25 right hand+25 left hand)

50 overhead lunges with kettlebell (25 right hand+25 left hand)

1 . practice strict ring muscle up

2 . 2 rounds for time, time cap 17 min

10 bar muscle up /20 pull ups or ring rows

20 hang power snatch

30 hspu

40 t2b

50 dumbbell push press (25 each)

1 . e2mom 8′, 3 snatch 2nd pull + 3 hang power clean + 3 ohs

2 . for time

15 dumbbell thrusters right hand – 7 burpees over dumbbell

15 dumbbell thrusters left hand – 7 burpees over dumbbell

10  dumbbell thrusters right hand – 7  burpe…

1 . practice clean & jerk

2 . 3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

1 . practice snatch

2 . in 16 min

21 thrusters

21 burpees

21 c2b pull ups

run 1000 m

then remaining time amrap

5 thrusters, 5 burpees, 5 pull ups

scale: jumping pull ups or ring rows

1 . A. 4×5 front squats every 1:30

1 . Β. 4×5 push press every 1:30

2 . in 9 min amrap of

40 du / 60 su

6 hang power clean

1 legless rope climb

1 . practice clean & jerk

2 . in 11 min amrap of

10 wall ball

10 t2b

10 m overhead lunges with a plate 20/10 kg

1 . A . 4×5 back squat every 1:30

1 . B . 4×5 dead lift every 1:30

2. e3mom 12′

10 hang power clean & jerk

10 burpees over bar

10 pull up

40 du / 60 su

1 . weight lifting, practice snatch

2 . for time

15 hang power snatch

60 wall ball

15 hang power snatch

1 . Practice gymnastics weaknesses

2 . for time 4 rounds of

40 du / 80 su

20 push ups

10 dead lift

2 rope climbs

1 . weight lifting practice

2 . for time 5 rounds of

12 swings

9 pull ups

6 burpees

1 . e2mom for 8 min, 8 hang power clean & jerk, 50 du

2 . 5 rounds of

14burpees

7 dumbbell press

1 . e2mom for 8 min, 1 snatch 2nd pull, 1 hang squat snatch,  1 snatch balance

2 . emom 4 min, 2 power snatch

3 . 12 min amrap

50 du

8 dumbbell snatch each

2 legless rope climb

1 . emom 4 min, 2-3 strict ring muscle up / scale: 8 -10 dips

2 . emom 4 min, 4-5 strict hspu / scale: box 8 push ups

3 . e3mom for 15 min

15 thrusters

15 burpees over bar

team wod teams of 2

1 . 4 rounds each of

15 kb swings,  20 hand release push ups,  1 l-sit rope climb / scale: 2 rope walk

2 . 12 min amrap,

partners change every 30 sec

30 hang power snatch

30 t2b

30 hang power clean

30 bu…

1 . practice hang squat snatch for 15 min

2 . for time

6 bar muscle up, 9 sdhp

4 bar muscle up, 15 sdhp

2 bar muscle up, 21 sdhp

12 hspu, 9 thrusters,

9 hspu, 15 thrusters,

6 hspu, 21 thrusters,

scale:

12 pull up, 9 …

1 . practice ring muscle up 15 min

2 . for time 21 – 18 – 15 – 12 – 9 – 6 – 3 reps

wall ball

c2b pull ups

scale: 18-15-12-9-6-3 reps of wall ball , pull ups or jumping pull ups

1 . 4×3 overhead squat every 1:30

2 . 11 min amrap

11 push press

9 t2b

7 burpees over bar

1 . emom 4 min, 5 strict hspu

2 . emom 4 min, 2 strict ring muscle up

3 . 5 rounds for time of

1 legless rope climb

15 kb swings

10 jumps over the box

2 turkish get ups each side

1 . 4×2 dead lift every 1:30

2 . 5 rounds for time

50 du

10 dumbell snatch each hand

15 c2b pull ups

scale: 100 single unders,

8 dumbbell snatch each hand,

10 pull ups, or 15 jumping pull ups

1 . 4×2 front squats every 1:30

2 . 20-16-12-8-4 reps of

trusters & t2b

time cap 10 min

1 . e2mom for 8 min, 8 dumbbell sited press, 8 bend row

2 . in teams of 3 for time

no1 runs 1250 m

no2 does amrap, 10 kb swings, 10 wall ball

no2 does amrap, 7 hang power snatch , 7 burpees over Bar

1 . e2mom 8 min, 2 dead lift snatch grip, 2 snatch 2nd pull

2 . 7 min amrap

7 hang power clean

50 du / scale 75 singles

rest 4 min and then

8 l-sit rope climb  / scale 12 rope walks or 8 rope climbs with legs

time cap 5 min

1 . emom 9 min,

1, 4, 7, min, 7-9 kipping pull ups / scale: 10 ring rows

2, 5, 8,  min, 10-12 butterfly pull ups / scale: 10 jumping pull ups

3, 6, 9,  min, 3-5 bar muscle up / scale: 2-3 box muscle ups

2 . for time 10-8-6-4-2 reps

…

1 . e2mom for 8 min, 7 strict press + 7 one leg dead lift

2 . team wod, 2 partners

run together 1500 m

then 5 rounds each of

10 thrusters, 15 pull ups, 30 du

scale: 10 thrusters, 15 jumping pull ups or ring rows, 50 single unders

…

1 . practice hang power snath 10 min

2 . for time

50 t2b

50 dumbbell snatch (25 each hand)

50 burpees over dumbbell

50 dumbbell press (25 each hand)

50 box jumps

1 . practice split jerk 15 min

2 . in 14 min amrap

5  dumbbell hang power clean & press right hand,

5 overhead lunges right hand

5  dumbbell hang power clean & press left hand,

5 overhead lunges left hand

4 bar muscle up …

1 . e2mom for 8 min, 7 back squats + 7 weighted pull ups

2 . 5 rounds for time of

21 wall ball

15 kb swings

9 burpees

1 . 4 rounds for time of

10 hspu

20 t2b

scale: 3 wall climb

20 k2e

time cap 8 min

rest 4 min

2 . 8 min amrap

7 dumbbell snatch each hand

10 box jumps

1 . e2mom for 8 min, 3 dead lift snatch grip

2 . tabata this

hang power clean

burpees over bar

lunges with a plate overhead

sit ups

8 rounds each, 20 sec work, 10 sec rest

rest 1 min between exersices

1 . e2mom for 8 min, 5 front squats

2 . 9 min amrap

6 burpees

9 thrusters

12 kb swings

1 . every 1:30 4×3 strict press

2 . team wod in teams of 2

part 1

no1 run 1000m

no2 does amrap 40 du & 10 t2b, 40 su & 10 k2e

part 2

no1 runs 750m

no2 does amrap 7 dumbbell snatch right hand & 7 overhead lunges rig…

1 . emom 5 min, 3 dead lift

2 . team wod, in teams of 2

for time 7 rounds each of

7 hang power snatch

7 burpees

7 t2b

time cap 16 min

1 . practice pull up 10 min ( kipping or butterfly )

2 . tabata

every exercise 8 rounds of 20 sec work, 10 sec rest

after every exercise rest 1 min

push press

air squats

dumbell snatch, 20 sec right hand, 20 sec left hand, scale:…