STRENGTH

BARBELL

FLOOR PRESS

8 x 8 to 12
(min. 8 max 12)

KETTLEBELL/DUMBBELL

FLOOR PRESS

8 x 8+8

NO EQUIPMENT

WEIGHTED PUSH UP

8 x 4 to 8
(min. 4 max 8)

WOD

FOR TIME

50 V-sit up
50 box jump (jump squat)
50 push up hands release
50 burpee

STRENGTH

SIT UP CIRCUIT

5 round

25 sit up
20″ hollow hold position
10+10 plank side rise + twist
10 v sit up
5 russian up

2′ rest between

WOD

FOR TIME

100 burpee

every minute 6 air squat

STRENGTH

BARBELL

10 ROUNDS

6 push jerk

KETTLEBELL/DUMBBELL

10 ROUNDS

5+5 push jerk

NO EQUIPMENT

10 ROUNDS

3 to 6 deficit hand stand push up

WOD

BARBELL
for time

25 – 20 – 15 – 10 – 5
power clean
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
front squat

BODYWEIGHT
for time

25 – 20 – 15 – 10 – 5
push up
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
air squat

KETTLEBELL/DUMBBELL
6 rounds

25 – 20 – 15 – 10 – 5
american swing
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
goblet squat

STRENGTH

BARBELL

8 ROUNDS

3 hang power snatch
2 over head squat
1 squat snatch

90″ rest

KETTLEBELL/DUMBBELL

8 ROUNDS

8+8 floor press

NO EQUIPMENT

8 ROUNDS

12 arch push up

WOD

BARBELL
5 rounds

10 power snatch
15 burpee over the bar
30 sit up

BODYWEIGHT
5 rounds

10+10 lunges
15 burpee over db/kb
30 sit up

KETTLEBELL/DUMBBELL
5 rounds

7+7 db/kb snatch
15 burpee over the kb/db
30 sit up

STRENGTH

BARBELL

6 ROUNDS

10 deadlift (unbroken)
+
10 bar push up

90″ rest

KETTLEBELL/DUMBBELL

6 ROUNDS

10 deadlift
+
10 push up on kb/db

90″ rest

NO EQUIPMENT

6 ROUNDS

10 jump squt
+
10 diamond push up

90″ rest

WOD

BARBELL/KETTLEBELL/DUMBBELL/NO EQUIPMENT
FOR TIME

buy in 200 du/ 300 su
10 rds
4 strict hand stand push up (6 kipping hspu)
8 pull up (12 table row)
12 air squat

STRENGTH

BARBELL

EMOM 10′

3 hang clean & push press

KETTLEBELL/DUMBBELL

10 ROUNDS

3+3 hang clean & push press

NO EQUIPMENT

EMOM 10′

12 plank shoulder taps

WOD

BARBELL
6 rounds

3′ AMRAP

5 thruster
10 V-sit up

2′ rest between rounds

BODYWEIGHT
6 rounds

3′ AMRAP

5 jump squat
10 V-sit up

2′ rest between rounds

KETTLEBELL/DUMBBELL
6 rounds

5 thruster (both arms)
10 V-sit up

2′ rest between rounds

STRENGTH

BARBELL/KETTLEBELL/DUMBBELL

6 ROUNDS

5 strict press
2 push press

rest 1′ b/w rounds

with kb/db perform 3 rounds with 1 arm and 3 rounds with other arms

NO EQUIPMENT

6 ROUNDS

30″ shoulder taps
30″ superman plank
30″ toe taps

2′ rest b/w rounds

WOD

BARBELL
3xAMRAP 6′

10 plate ground to over head
8 hand stand push up
10 push jerk
8 russian twist with plate

BODYWEIGHT
3xAMRAP 6′

10 wall slide
8 hand stand push up
10 diamond push up
8 russian twist

KETTLEBELL/DUMBBELL
3xAMRAP 6′

10 american swing
8 hand stand push up
10 push jerk (5+5)
8 russian twist with kb/db

STRENGTH

SIT UP CIRCUIT

4 to 6 ROUNDS

10″ arch position
10″ hollow position
10 back rock
10 hollow rock
10 alternating leg kick

90 ” rest

WOD

FREE BODY
5 rounds

1′ v-sit up
1′ air squat
1′ jumping lunges
1 burpee
1′ rest

STRENGTH

BARBELL/KETTLEBELL/DUMBBELL

10 ROUNDS

2 squat snatch
5 over head squat

90″ rest

NO EQUIPMENT

10 ROUNDS

4 to 10 clap push up

90″ rest

WOD

BARBELL/KB/DB
“ATONEMENT”

150 wall ball (thruster)

every break 20 du/40 su

BODYWEIGHT
“ATONEMENT”

300 air squat
200 sit up
150 mountain climb
100 up&down

STRENGTH

BARBELL/KETTLEBELL/DUMBBELL

3 ROUNDS

4 set
every 15″ 8 sumo deadlift high pull

start timer, in 15″ you must perform 8 reps of sumo deadlift high pull, in remaining time of 15″ rest, at the end, start with the next set. This are 4 set of 15″ SDHP for 3 rounds.

IN LOVING MEMORY OF SMILZO&TOZZO

1’REST B/W ROUNDS

NO EQUIPMENT

3 ROUNDS

4 set
every 15″ 8 wall push up

start timer, in 15″ you must perform 8 reps of wall push up, in remaining time of 15″ rest, at the end, start with next set. This are 4 set of 15″ wall push push up for 3 rounds.

1′ REST B/W ROUNDS

WOD

BARBELL/KB/DB
FOR TIME

300 du/300 su
30 squat snatch (15+15 kb/db)
30 pull up (table row)

BODYWEIGHT
FOR TIME

300 du/ 300 su
20 wall climb
30 pull up (table row)

STRENGTH

BARBELL/KETTLEBELL/DUMBBELL

FOR 4′

every 40″

2 power clean
1 squat clean

start timer, you have 40″ to perform 2 power clean and 1 squat clean, in remaining time rest, start at the end of 40″.

NO EQUIPMENT

6 ROUNDS

PLANK 40″

10″ rest

WOD

BARBELL/KB/DB
FOR TIME

25 burpee over (box, kb, db, bb)
40 front rack reverse lunges
25 shoulder to over head (not for arm)
50 tuck sit up
40 front rack lunges (no reverse)
25 burpee over (box, kd, db, bb)

BODYWEIGHT
FOR TIME

25 burpee
40 reverse lunges
50 tuck sit up
25 hand stand push up
50 tuck sit up
40 lunges (no reverse)
25 burpee

https://www.youtu.be/kM1VzXbGI_M

STRENGTH

TOTAL FREE
BB/KB/DB/BW

6 ROUNDS

20″+20″ side plank eleveted
10 knee touch
20 legs raise
10+10 side crunches

2′ rest b/w rounds

WOD

BARBELL/DB/KB/BW
4 rounds

20 burpee
40 mountain climb
30 air squat
20 push up
30 V sit up