Last week, we briefly explained the necessity of the energy systems.
In the coming …
In the past episodes, we have taken a close look into programming at CrossFit AKA. In the next e…
In the previous episodes of the series, we took a close look into our definition of health and f…
In the last episode of the series, we introduced you to the different models that explain fitnes…
In the first episodes of the AKA TTA series, we introduced you to the Sickness-Wellness-Fitness …
Measuring Fitness
An essential part of our approach to health and fitness is measurability, c…
Dear athlete,
Welcome to Teach the Athlete. A continuous blog for many followers who will dive i…
From today onwards we will post our daily workouts in Zenplanner instead of on our website.
Snatch Complex IIII
3RFR
1min Front squats 70/50 kg
1min rest
1min Ring dips
1min rest
1min Dumbell Snatch 32,5/…
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercis…
A
Snatch Complex IIII
For Max Weight: Hang Power Snatch + BTN PP or PJ with the same grip as yo…
A
Push Press
10 RM
B
AMRAP8
8 (ring) dips
16 Kettlebel briefcase deadlift 32/24 kg, 8L 8R…
1000m row
75 burpees
50 wall balls
25 pull ups
15 squat snatch 50/37,5 kg
10 TTB
5 bar MU
AMRAP12
8 hang power clean 60/42,5 kg
6 burpees
4 pistols
10RFT
7 SDHP 42,5/30 kg
7 Front squats 42,5/30 kg
7 Push jerk 42,5/30 kg
A
Turkish Get-up
1 x 1 : RM
B
Gymnastics burner
AMRAP6
12 HSPU
12 V-up
C
Max height…
For reps:
21-15-9
Snatch 42,5/30 kg
Burpees over the bar
Remaining time AMAP reps MU
total…
In teams of 2
For time:
10-20-30-40-50
RKBS 32/24 kg
Burpees
K2E
Goblet squats 32/24 kg
TC…
A
Deadlift
5RM
B
Dumbell Love
For time:
4-6-8-10-12-14-16
DB push ups
DB front rack lun…
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
7RFT
7 BW bench press
12 box jumps
15 sit ups
Bring a friend team wod II
AMRAP25
100 squats
100 hr push ups
100 DU/SU
100 burpees
100 box…
21-15-9 Reps for time:
Deadlift 102,5/70 kg
Handstand Push-ups
3RFT
row 1000m
rest 2min
AMRAP15
10-20-30
G2O 50/35 kg
AKA Burpees
A
Back Squat
1 x 5 : RM
B
EMOM15
1. 8 strict pull up
2. 8 goodmorning 42,5/30 kg
3. 8…
For time:
Row 500 meters
30 body-weight bench presses
Row 750 meters
20 body-weight bench pre…
10 RFT
9 Thrusters @ 42,5/30
35 Double Unders
Each minute on the minute perform for 30 minutes:
3 Strict HSPU
3 Strict Pull ups
6 Pike Sit u…
A
Paused Front Squat
3 seconds pause in bottom
1 x 2 : RM
B
Open Barbell cycling 4.0
2RF…
For time:
400m run
70 Squats
20 steps Lunges
10 MU
1.6 km run
70 Squats
20 steps Lunges
1…
Amice II
3RFT
8 Push jerk 70/50 kg
6 Pistols
24 Med. ball sit ups 9/6 kg
24 Burpees over the…
A
Grace
30 C&J
B
Barbell Row
3×8 across
17.4 = 16.4
AMRAP13
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target…
AMRAP18
8 Thrusters 50/35 kg
200m run with med. ball 9/6 kg
8 HSPU
for time:
buy in: 750m row
3 sets
25 sit ups
25 DU
cash out: 750 row
10-8-6-4-2 Bench and Rows
10-8-6-4-2
Bench Press
Ring Rows
For the Bench Press: Increase th…
AMRAP15
25 wall balls 9/6 kg
20 sit ups
15 Power Cleans 50/35 kg
10 Push jerks 50/35 kg
Mega Chipper
For time:
20 Push Press 42,5/30 kg
30 AKBS 24/16 kg
40 Squat clean 42,5/30 kg
5…
In 8min:
1.6 km run; remaining time max reps deadlifts 142,5/102,5 kg
In 10min:
1.6 run, remai…
Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 c2b
6 squat snatches (95 / 65 lb.)
Then, 3…
5RF meters:
5min row
5min rest
Barbella
2RFT:
21 Thrusters 30/20 kg
21 med ball sit up 9/6 kg
21 Thrusters 30/20 kg
21 High…
AMRAP8
8 Snatch 42,5/30 kg
25 DU
1min rest
AMRAP8
8 Dumbell Push Press 22,5/15 kg
25 Burpees
A
Muscle-up progression
Beginner: floor transition into negative ring dip
Intermediate: ri…
For time:
75 Burpees
75 Wall balls 9/6 kg
75 Box jumps
75 Sit ups
75 RKBS 32/24 kg
700m Run
17.2
AMRAP12:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
The…
For time:
RKBS 32/24 kg
10-15-20-25-30
Pistols
20-16-12-8-4
After each set of both movements…
A
1RM (ring) dip
1-1-1-1-1-1-1
B
170301
AMRAP7
10 Powerceans 60/42,5 kg
20 Push ups
A
Bench Press
1 x 3 : RM
B
170227B
AMRAP6
3-6-9-12-15 etc.
HSPU
abmat sit ups
3RFT
7 DB squat clean 22,5/15 kg
10 Deadlift 100/70 kg
25 pull up
A
Press Complex 1
For max weight:
1 Press + 1 Push Jerk + 1 Split Jerk
Find 1RM
B
AMRAP5…
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15…
A
Paused Back Squat
3 seconds pause in bottom
3 RM
5 attemps
B
For time:
9-12-15
HSPU
…
For time:
21-15-9
Thrusters 42,5/30 kg
Pull ups
Run 1,6 km
A
For maximum weight:
1 Hang Clean + 1 Jerk
5 attemps
B
AMRAP6
20 AMKBS 32/24 kg
20 DU
Deadlift
10RM
Mads
AMRAP7
3 S2O 50/30 kg
3 box jumps
3 pull ups
6
6
6
9
9
9
etc.
AMRAP30
buy in: 1500m row + 100 burpees
50 RKBS 24/16 kg
40 goblet squats 20/10 kg
30 hang po…
A
Death by toes to bar
Min1 5 TTB
Min2 6 TTB
add 1 rep each minute
B
Practise TGU with KB…
For time:
21-15-9
Thrusters 50/35
HSPU
AMRAP5
row for meters
1min rest
AMRAP5
8 wall balls 9/6 kg
4 power snatch 42,5/30 kg
3RFT
21 Deadlifts 82,5/57,5 kg
15 Pull ups
9 Front squats 82,5/57,5 kg
For time:
1500m row, every 250m: 10 burpees over the machine
25 pull ups
50 wall balls 9/6
75…
A
Back Squat
3 x 3 : across
B
Sumo Squats
5 x 5 : across
C
For Reps
3 rounds
1min bu…
Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk
5 x to find 1RM
3RFT
100m waiters walk db 20/15 kg Left arm
100m waiters walk db 20/15 Right arm
15 box overs
…
Burpee + Back Squat 82,5/57,5kg
Burpee + Shoulder Press 52,5/37,5kg
Burpee + Deadlift 110/77,5k…
Muscle up show off
For reps, cut off time is 10min:
5 rnd off:
12 Power cleans 50/35 kg
24 DU…
BFF
In teams of 2, AMRAP20
5 Sumo Deadlift 80/55kg (friends: KB)
10 Burpee Box Jumps
15 Wall …
A
Muscle up transition drills.
B
Mr Blue
For time:
8-12-16-20-16-12-8
C2B pull ups
Wall …
A
Hang Snatch
3RM
B
Team row
I Go You Go, each Athlete 4x on the Erg
For repetitions:
2m…
A
Muscle up transition drills.
B
Bench Press
5RM
C
Tripping Annie
For time:
12-36-12-…
4RFT
200m run with dumbells/kettlebels 20/15 kg
8 DB squat clean 20/15 kg
11 Burpees
A
Muscle up transition drills
B
For time:
20 Deadlifts 110/75 kg
15 strict pull ups
15 De…
For time:
10 cal row
10 box jumps
10 Burpees over the Erg
20 cal row
10 box jumps
10 Burpee…
A
Muscle up transition drills
B
JT
For Time:
21-15-9 Reps
Handstand push-ups
Ring dips
…
AMRAP12
20 Back Squats 50/37,5 kg
10 Burpee Pull-ups
15 Back Squats 60/42,5 kg
10 Burpee Pull…
A
Barbell row
5 x 5 Across
B
L-sit hold
For maximum time, 3x L-sit hold
Total time of 3 a…
A
Overhead Squat
5RM
B
The Mud
3RFT:
15 Cal Row
12 HR Push-ups
9 Overhead Squats 70/47,5
A
Death by pull up
Otm
5 strict pull ups
+1
B
Death by by ringdip
OTM
start with 5 str…
AMRAP16
BUY-IN: 100 DOUBLE-UNDERS
3-6-9-12-15-18-21-ETC.
• FRONT SQUATS (60/35)
• TOES-TO-BAR…
A
Strength
1RM (ring) dip
B
EMOM8
odd 40 sec handstand hold
even 40 sec pit position dip
…
AMRAP8
25 cal row
10 G2O 50/35 kg
2min rest
AMRAP8
25 RKBS 32/24 kg
10 AKA burpees
A
10 min Muscle-up transition drills
B
Trouts
I Go, You Go set up
Buy in: 4 x 400m Run
6 …
A
3RM Back Squat
B
6RFT
8 TTB
10 HR push ups
12 Split jumps
21-15-9 Reps for time:
Clean 60/42,5 kg
Ring Dips
A
Paused Snatch
pause 3 seconds in bottom
3 : RM
B
AMRAP8
6 HSPU
8 overhead squats 42,5/…
AMRAP20
10 c2b pull ups
20 pistols
10 box jumps high
For time:
20 cal ski/bike/row
20 C&J 75/52,5 kg
20 cal ski/bike/row
A
Deadlift
10 : RM
B
Mr Ninja
3RFR
1min diamond push ups
1min ring rows on bench
1min s…
5RFR
1min Cal row
1min Power cleans 60/42,5 kg
1min Burpees over the bar
1min Rest
Thanks to…
A
5×5 towell pull up
5×5 negative ring dips
B
3RFT
8 Overhead lunges 30/20 kg
14 hr push …
In teams of two AMRAP25:
100 Double-unders (friends: Single-unders)
100 Front Rack Lunges 42,5/…
A
Overhead Squat
3 : RM
B
Sprint Triplet
For time:
10 Front Squat 70/47,5kg
15 Ring Dips…
AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP4
400 run
15 box jump ove…
10RFT
3 Snatch 60/42,5 kg
15 wall balls 9/6 kg
A
Jerk from rack
5 x 3 :
B
AMRAP8
10 hang power clean 42,5/30 kg
10 pull up
add after ev…
A
Back Squat
1 x 5 : RM
B
AMRAP4
10 OH lunges 25/15 kg
25 sit ups
rest 2min
AMRAP4
20 …
7 Rounds For Time:
7 Hand Stand Push Ups
7 Thrusters 60/42,5 kg
7 Knees to elbow
7 Deadlifts…
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Five rounds for time of:
Bear crawl, 100 feet
Standing broad-jump, 100 feet
Do three Burpees a…
10 Rounds for Time:
3 Handstand push-ups
6 Deadlift, 100/70 kg
12 Pull-ups
24 Double-unders
for time or reps:
1 HSPU
2 Dumbell snatch 12 kg
3 WB 9/6 kg
4 HPC 42,5/30 kg
5 Sit ups
6 Pu…
Bonny
3RFT:
12 Power Snatch 42,5/30 kg
16 hr push ups
20 C2B pull ups
For time:
10 thrusters 20/15 kg
10 thrusters 30/22,5 kg
10 thrusters 40/30 kg
10 thrusters 50…
AMRAP13
6 weighted elevated ring rows 10/5 kg
25 DU
6 Push press 50/35 kg
25 DU
A
Sumo Deadlift
5 x 3 : RM
B
For time:
21-15-9
Sumo deadlift high pull 50/35 kg
Hollow s…
A
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1
B
AMRAP7
5 cal row
5 burpees …
4RFT
10 bench press 42,5/30 kg
25 DU
10 Goblet lunges 24/16 kg
25 sit ups
2min rest
A
1RM Front squat
1-1-1-1-1-1-1
B
161125C
6RFT
10 Pull ups
10 Burpees
AMRAP8
6 HSPU
12 DB snatch 32/24 kg alt.
16 AKBS 32/24 kg
3 Rounds for Time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
For max weight:
5 sets TnGo
1 power clean
1 front squat
1 push press
1 back squat
1 push press
A
EMOM10
odd 45 sec hold pit position Dip
even 25 Arch rocks
B
Max height box jump
7×1
…
For time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
…
in teams of 2, for time:
60-40-20
power clean 60/40
burpees
20-40-60
front squats 60/40
TTB
A
1RM Sumo deadlift
1-1-1-1-1-1-1
B
Farmer boy
AMRAP8
400m run
8 T2B
8 Deadlifts 100/70 kg
For Time:
21-15-9 Reps
Handstand push-ups
Ring dips
Push-ups
For time:
15-12-09
Thrusters 52,5/35 kg
T2B
15-12-09
burpee step up high box
wall balls 9/6 kg
A
3RM Close Grip Bench Press
B
AMRAP5
row for cal
1min rest
AMRAP5
10m shuttle sprint + …
AMRAP12
12 hang squat clean thruster 42,5/30 kg
24 abmat sit ups
A
Press complex 3
For maximum weight:
1 Push jerk + 1 Split jerk
B
161201
6RFT:
Team wor…
5 Rounds for time:
400 meter run
30 box jumps (24/20)
30 Wallball shots (20/14)
A
1RM pull up
7 x 1
B
AMRAP12
5 push press 42,5/30 kg
10 Wall ball 9/6 kg
15 TTB
A
2RM Pause back squat
2-2-2-2-2-2-2
3 sec hold, rock bottem
B
3×10 Overhead squat across
…
Every Minute on the Minute for 30 Minutes:
5 Pullups
10 Pushups
15 Squats
A
Press Complex 2
1 Strict Press + 3 Push Press + 5 Push Jerk
B
161118B
For time:
100 Bur…
10 Rounds for Time:
10 Thrusters 42,5/30 kg
10 Ring push-ups
5RFT
25 DU
12 Burpees
8 G2O 50/37,5 kg
A
3RM Deadlift
3-3-3-3-3
B
161118
for time:
50 AKBS 24/16 kg
otm: 8 squats
For reps:
3x
1min wall balls 9/6 kg
1min SDHP 42,5/30 kg
1min rest
3x
1min push press 42,5/…
A
2RM Hang Snatch
2-2-2-2-2-2-2
B
3RFT
12 HSPU
18 pull ups
A
EMOM10
Odd 45 sec Weighted Plank
Even 45 sec Ring top support hold
B
Retest: 161016
Tea…
I’d rather do Karen
5 RFT:
25 Wall Balls 9/6kg
15 Chest-to-bar Pull-ups
5 Deadlifts 120/90kg
A
3RM Back Squat
B
3RFT
12 burpee box jumps
24 RKBS 32/24 kg
Boef
AMRAP12
8 hang power clean 60/42,5 kg
6 burpees
4 pistols
AMRAP10
30 DU
15 Snatch 35/25 kg
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
A
1RM Clean
1-1-1-1-1-1-1
B
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1
For time:
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42…
5RFT
12 sdhp 42,5/30 kg
400m run
12 push jerk 42,5/30 kg
A
2RM Front Squat
2-2-2-2-2-2-2
B
AMRAP7
7 lateral burpees
14 hang power clean 60/42,5 kg…
AMRAP15
25 pull ups
50 cal row
100 overhead squat 20/15 kg
50 box jumps
25 pull ups
In teams of 2, complete together:
50 Box Jumps
50 Burpees
50 Wall Balls 9/6
50 Sit ups
A
1RM Snatch
B
1RM clean & jerk
C
AKA core
60-calorie row or SDHP 30/25 kg
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot targ…
AMRAP4
21 Burpees
21 sit ups
21 Russian kettlebel swings 24/16 kg
4min rest
AMRAP4
15 AKA B…
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups
In teams of 2, 5RFT:
H 8 Hellish Hang Power Cleans 60/42,5kg
A 1 Partner Zombie Run 200m
L 12 …
A
GHD warm up
for form 3 sets:
8 GHD sit ups
8 TGU
30 sec HS hold
B
3RFT:
100 DU
10 ba…
EMOM20
min1 box jumps
min2 burpees
min3 RKBS 32/24 kg
Min4 rest
1. Max-out in triples.
2. Max-out in doubles.
3. Max-out in singles.
AKA core
5RFT
12 Snatch 42,5/30 kg
15 T2B
A
1RM Sumo deadlift
1-1-1-1-1-1-1
B
for time:
20 1/2 bodyweight OHS
20 C2B pull ups
20 t…
21-15-9
Power clean 70/50 kg
Pistols
AMRAP15
50 cal row
15 HSPU
40 row
15 HSPU
30 cal row
15 HSPU
20 cal row
15 HSPU
10 cal r…
1RM Thruster from floor 6min
1RM Thruster in 6min from floor.
1min rest
3min: Maximum reps…
A
2RM pause Front squat
3 sec pause bottom position
B
3RFT:
20 Wall Balls 9/6kg
10 Power …
A
10-8-6-4-2 Bench
10-8-6-4-2 Ring Rows
B
100 Push-ups for time:
Every time you break push…
A
1RM Snatch
B
Patty
For time:
400m Run
15 Squat Snatch 60/42,5kg
400m Run
12 Power Sna…
A
3RM Back Squat
B
Team workout, I go You go
AMRAP12
8 Overhead lunges 20/15 kg
10 cal ro…
A
Turkish Get-up
3-L + 3-R
B
The Weekend
7 Rounds for Max Burpees:
1 Minute 5 Power Clean…
A
Floor press maximum weight
B
Free handstand + handstand + handstand walk practise
C
3R…
For time or reps:
50 DU
15 Front squats 42,5/30 kg
10 handrelease push ups
50 DU
12 front sq…
A
EMOM10
Odd 45 sec weighted plank
Even 3 split jerk @75%
B
For time:
50 Box jumps; OTM 1…
A
5RM Deadlift
5-5-5-5-5
B
The good way
3RFT
12 Front rack lunges 42,5/30 kg
12 Push pre…
AMRAP 20 Minutes:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups
A
Press complex
For maximum weight:
1 Push jerk + 1 Split jerk
B
EMOM10
odd max pull ups
…
AMRAP8
25 cal row
10 G2O 50/35 kg
2min rest
AMRAP8
25 RKBS 32/24 kg
10 AKA burpees
A
2RM Front Squat
2-2-2-2-2-2-2
B
3RFT
15 T2B
25 wall balls
A
EMOM
start with 5 HSPU
add every minute 1
B
Handstand walk practise
C
EMOM12
1. 40 …
6RFT
3 thruster 60/42,5
6 burpees
9 deadlifts 60/42,5
12 ring dips
A
1RM Hang Snatch
Hang Snatch
1-1-1-1-1-1-1
B
1RM Snatch balance
1-1-1-1-1-1-1
C
200 …
AMRAP30
400m run
10 pull ups
10 burpees
10 push press 42,5/30 kg
10 ring dips
2-6-10-14-10-6-2
db Clusters 17,5/12 kg
Burpees
A
2RM pull up
Weighted strict pull ups or with thin as possible band
B
AMRAP3
Thrusters 42…
A
3RM Clean and Jerk
B
AMRAP6
6 AKA burpees
12 lunges
For time:
400m run
400m row
800m run
800m row
400m run
400m row
A
5RM Bench Press
1x ub wide grip BP @50% of 5RM
B
AMRAP7
3 S2O 50/30 kg
3 box jumps
3 p…
A
1RM Hang Power Snatch
1-1-1-1-1-1-1
B
3RFT
8 Overhead lunges 30/20 kg
14 hr push ups
2…
2 Ladies
for time:
5 sets
10 box jumps
10 thrusters 42,5/30 kg
2min rest
5 sets
10 C2B pul…
Kassa
for time:
5 sets
10 box jumps
10 thrusters 42,5/30 kg
2min rest
5 sets
10 C2B pull u…
EMOM25
min 1. 25 RKBS 24/16 kg
min 2. 1 rnd Cindy
min 3. 10 GHD sit ups
min 4. 15 cal row
mi…
A
3RM Deadlift
3-3-3-3-3
B
AMRAP8
10 push press 42,5/30 kg
10 T2B
A
1RM Clean + Hang Clean
Complex for Max Weight: 1 Clean (from the ground) + 1 Hang Clean (abov…
7RFT
7 BW bench press
12 box jumps
15 sit ups
A
Death by pull up
Otm
5 pull ups
+1
B
AMRAP8
4 lateral Burpees
2 Hang power clean 90/6…
A
1RM Jerk
1-1-1-1-1-1-1
B
20-16-12-8-4 reps of:
Wall Balls 9/6kg
Clean & Jerk 42,5/30kg
A
5RM back squat
5-5-5-5-5
B
The good way
3RFT
12 Front rack lunges 42,5/30 kg
12 Push p…
For time:
100 DU
25 TTB
25 Deadlifts 102,5/70 kg
50 Box overs
A
1RM (ring) dip
1-1-1-1-1-1-1
B
Elizabeth
21-15-9 Reps for time:
Clean (#135)
Ring Dips
20min
10 cal row
10 Box jumps
10 ring push ups
200m run
A
1RM Power Snatch + Hang Power Snatch
Do three additional sets on 80% of the 1RM but double up…
1RM Clean
1RM Bench press
1RM Overhead squat
You got 7 attempts for each movement
Score is to…
AMRAP15
2km row
100 DU
10 ring dips
20 HSPU
30 C2B PULL UPS
40 pistols
A
EMOM10
odd 2 Front squats @70%
even 12 elevated Ring rows
B
3RFT
8 Thrusters 42,5/30 kg…
In one day:
Q1
Q2
Q3
AMRAP
4 sets
1min wb 9/6 kg
1min burpees
1min pp 42,5/30 kg
1 min rest
4RFT
15 pull ups
20 push ups
400m run
A
2RM Back Squat
B
AMRAP6
16 cal row
12 AKA burpees
9-7-5 Reps for time:
Muscle-ups
Snatches @ 60/42,5
In teams of 2, I go you go
14RFT:
6 Sumo Deadlift high pull 60/42,5kg
12 Overhead lunges 20/15…
AMRAP30
buy in: 1500m row + 100 burpees
50 RKBS 24/16 kg
40 goblet squats 20/10 kg
30 hang po…
A
10RM Push Press
10-10-10
B
3RFR:
1 min Push Press 52,5/35kg
1 min Wall Balls 9/6kg
1 m…
For time:
20 Back squat 50/37,5 kg
10 Burpee pull ups
15 Back squats 60/42,5 kg
10 Burpee pul…
7RFT
7 HSPU
8 Deadlifts 100/75 kg
30 DU
A
1RM Thruster (from floor)
1-1-1-1-1-1-1
B
5RFT
5m Broad jumps
6 spider walks
AMRAP9
15 TTB
10 Deadlifts 52,5/35 kg
5 Snatch 52,5/35 kg
buy in: 2km run
20 G2O 42,50/30 kg
20 pull ups
cash out: 2km run
A
3RM paused Front squat
3-3-3-3-3
3 sec pause at bottem position, only lock out at the top
…
Boef
AMRAP12
8 hang power clean 60/42,5 kg
6 burpees
4 pistols
A
JT
For Time:
21-15-9 Reps
Handstand push-ups
Ring dips
Push-ups
B
200 Double unders
…
AMRAP10
10 G2O 50/35 kg
30 DU
10 G2O 60/45 kg
30 DU
10 G2O 70/55 kg
….
100/85 kg
A
5RM back squat
5-5-5-5-5
B
3RFT
12 pull ups
20 jumping lunges
50 DU
5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups
Sets must be unbroken.
A
EMOM12
min1 12 UB heavy wall ball 9/12 kg
min2 15 UB AKBS 32/24 kg
min3 7 UB strict HSPU
…
A
10RM deadlift
10-10-10
B
Buy in 400m run
3 sets
16 Ring dips
16 T2B
Cash out 400m run
3RFT
25 pull ups
8 OHS 50/37,5 kg
800m run
A
3RM dip
3RM dip (bridge)
B
EMOM8
odd 8 strict HSPU
even 40 arch rock position
C
For…
AMRAP 12 Minutes:
Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
A
1RM clean & jerk
B
For time:
8-8-8-8
C&J 70/50 kg
TTB
AMRAP 20 Minutes:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups
For time:
100 DU
100 lunges
100 sit ups
100 wb 9/6 kg
A
Tabata mash up
20 seconds on 10 seconds off, lowest number counts
8 rounds
Pull ups
Sit up…
A
1RM Snatch
B
Randy
For Time:
75# power snatch, 75 reps
A
Dip it
3RFT:
400m Run
20 Ring dips
10 Box Jump Overs
B
3 x ME Hanging L-sit
Score is …
A
5RM Front Squat
5-5-5-5-5
B
s19
20 1/2 bodyweight OHS
20 C2B pull ups
20 t2B
21-15-9 Reps for time:
Deadlift (#225)
Handstand Push-ups
AMRAP
4sets
1min wall balls 9/6 kg
1min AKBS 24/16 kg
1min Burpees
1min row for cal
1min rest
for time:
14-12-10-8-6-4-2
strict pull ups
C&J 75/52,5 kg
A
3RM bench press
3-3-3-3-3
B
AMRAP9
12 Box Jumps
12 Push Press 42,5/30kg
12 Hollow Rocks
A
OT2M10 Back Squat
On the 2 Minutes for 10 Minutes:
3 Back Squats @ 80%
B
OTM10 Goblet Lu…
For time: 87 Burpees
OTM 6 Snatches 35/25kg
For time:
10-9-8-7-6-5-4-3-2-1
Parallette HSPU
1-2-3-4-5-6-7-8-9-10
Squat Cleans 82,5/55kg
A
3RM Deadlift
3-3-3-3-3
B
For time:
3 Rounds:
20 Step ups, high box
25 Sit ups
Cash ou…
5RFT
12 C2B pull ups
9 Clean 60/42,5 kg
6 S2O 60/42,5 kg
3 Ring MU
A
1RM Paused Overhead squat
Find your 1 rep maximum, with 3 sec hold in bottem position
1-1-1-…
A
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
B
Kipping (ring, pull ups, HS…
AMRAP11
10m weighted walking lunges 16/12 kg
15 TTB
10 cluster 50/37,5 kg
For time:
20 Burpees
20 Snatch 52,5/35kg
20 Burpees
20 Clean & Jerk 52,5/35kg
20 Burpees
A
1RM dips
1-1-1-1-1-1-1
B
EMOM8
odd 50 sec weighted plank
even 40 sec handstand hold
C
…
A
3RM Back squat
3-3-3-3-3
B
3RFT
12 strict pull ups
25 sit ups
50 DU
Hans
5RFT
200m run with dumbells/kettlebels 20/15 kg
8 DB squat clean 20/15 kg
11 Burpees
Sjaak
15-12-09
Thrusters 52,5/35 kg
T2B
15-12-09
burpee step up high box
wall balls 9/6 kg
A
1RM Sumo deadlift
1-1-1-1-1-1-1
B
AMRAP10
8 ring push ups
16 DU
24 squats
1RM Press
1-1-1-1-1-1-1
5RM jerk
5-5-5-5-5
3RM push press
3-3-3-3-3
For time:
row 2km
2min rest
AMRAP3
Overhead squats @60%
AMRAP3
DU
“Bell”
3RFT
21 Deadlifts 82,5/57,5 kg
15 Pull ups
9 Front squats 82,5/57,5 kg
A
10RM Bench press
10-10-10
B
21-15-9 reps of:
Push press 42,5/30kg
Toes-to-bar
A
1RM Clean
1-1-1-1-1-1-1
B
AMRAP12
8 hang power clean 60/42,5 kg
6 burpees
4 pistols
For time:
5 rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 min rest
7RFT
7 Deadlifts 17,5/12 kg
7 Renegade row 17,5/12 kg
7 Push press 17,5/12 kg
For Time:
150 Wall Balls
A
10RM Back squat
10-10-10
3 X 10 Weighted Goodmornings across
B
Firm Grip
3RFT
20 Toes-…
for time
60 cal row
50 wall balls 9/6 kg
40 push press 42,5/30 kg
30 burpees
20 SDHP 42,5/30…
AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP4
400 run
15 box jump ove…
AMRAP13
20 cal row
10 pull ups
5 push press 50/37,5 kg
A
Snatch Complex
1 Power Snatch + 1 Drop Snatch + 2 Overhead Squats
B
4 RFT
25 du
12 snat…
AMRAP8
12 ring dips
8 hang power cleans 80/55 kg
A
5RM Back Squat
5-5-5-5-5
B
For time:
21-15-9
Deadlift 100/70 kg
DU
Burpees
A
2RM Hang Snatch
2-2-2-2-2-2-2
B
BTN Push press
Behind the neck push press
3 x 10 :
C…
30 Rounds for Time:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
102,5/70 kg clean, 1…
A
EMOM10
odd 50 sec L-sit hold
even 40 sec hold top position Dip
B
4RFT
15 pull ups
20 p…
A
5RM Deadlift
5-5-5-5-5
B
AMRAP8
row for cal
A
Press Complex 1
For max weight:
1 Press + 1 Push Jerk + 1 Split Jerk
B
AMRAP
4 sets
1m…
A
Max height box jump
7×1
B
Marielle
AMRAP10
8 burpee box overs
8 thrusters 60/42,5 kg
…
A
1RM Overhead squat
1-1-1-1-1-1-1-1
3 sec hold bottum positions
B
Bonny
3RFT
12 Power S…
For time:
21-15-9
cal row
pull ups
directly into
21-15-9
Russian Kettlebel swing 32/24 kg
…
7RFT
7 BW bench press
12 box jumps
15 sit ups
A
10RM Front squat
10-10-10
B
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1
…
For time:
1500m row, every 250m: 10 burpees over the machine
25 pull ups
50 wall balls 9/6
75…
A
3RM pause Bench press
Pause bench press
3-3-3-3-3
3 count touch chest
B
12min AMRAP
12…
5RM back squat
5-5-5-5-5
B7
AMRAP7
6 front squat 60/42,5 kg
12 HSPU
For time:
Buy in: 400m run
2-4-6-8
Deadlift 102,5/70 kg
16-12-8-4
Box jumps
Cash out: 1km run
5RM back squat
5-5-5-5-5
B7
AMRAP7
6 front squat 60/42,5 kg
12 HSPU
With a running clock…
On the minute 0-4-8-12-16:
3 Back Squat (70%)
On the minute 2-6-10-14-…
A
EMOM8
odd 45 sec weighted plank
even 45 sec hold bottom position dip
B
3RFT
6 hang powe…
memorial day WOD: Murph
For time:
1,6 k run
100 Pull Ups
200 Push Ups
300 Air Squats
1,6 k run
A
1RM Push press
1-1-1-1-1-1-1
B
12min
12 TTB
12 Push press 50/35 kg
12 AKA Burpees
AMRAP17 min
12 Pull ups
8 Box jumps
30 DU
For time:
10 back squats 60/42,5 kg
400m run
8 Back squats 70/50 kg
400m run
6 Back squats 8…
For time:
row 1500m
1min rest
row 700m
A
3RM pause Bench press
Pause bench press
3-3-3-3-3
3 count touch chest
B
AMRAP8
6 HSPU
…
Teams of 3, 5 RFR
1min to complete:
5 Power Cleans 50/37,5 kg
8 Wall balls 9/6 kg
max reps bu…
A
0:00-2:00 – 10 Squat Snatches @ 45/35
2:00-4:00 – 8 Squat Snatches @ 55/40
4:00-6:00 – 6 Squ…
5 RFT
10 Thrusters @42,5/30 kg
10 Pull Ups
400 m run
1 min rest
A
Press Complex 1
For max weight:
1 Press + 1 Push Jerk + 1 Split Jerk
B
AMRAP10
10 HSPU
…
5 Rounds for Time:
12 deadlift 70/50 kg
9 deadlift 70/50 kg
6 push jerk 70/50 kg
A
EMOM10
odd 6 strict pull ups
even 50 sec plank
B
AMRAP5
row for cal
1min rest
AMRAP5
…
A
EMOM8
2 pause OHS @50%
B
For time:
23-16-9
KB OHS 24/16 kg
HSPU
A
5RM bench press
5-5-5-5-5
B
21-15-9
Squat clean 50/37,5 kg
HR push ups
For reps:
EMOM15
min1 GHD sit ups
Min2 step ups high box
Min3 AB rollers
Min4 box ring rows
…
for time
60 cal row
50 wall balls 9/6 kg
40 push press 42,5/30 kg
30 burpees
20 SDHP 42,5/30…
A
2RM pause Front squat
2-2-2-2-2-2-2
3 sec pause bottom position
B
Basic Fitski
AMRAP10
…
In teams of 2
AMRAP28
30 Lateral Plank Burpees
40 Goblet Squats @32/24 kg
50 Abmat Sit Ups
2…
For time:
30 Box jumps
20 power clean 50/37,5 kg
10 MU
20 power clean 50/37,5 kg
30 box jumps
6 Rounds for Time:
50 Squats
25 Ring dips
Diane?
AMRAP5
21-15-9
Deadlift 102,5/70 kg
HSPU
1RM Hang Snatch
Hang Snatch
1-1-1-1-1-1-1
…
A
1RM Deadlift
1-1-1-1-1-1-1
B
For time:
100m walking lunges
1km run
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg
A
EMOM10
2 Clean @70%
B
EMOM10
odd 40 sec holding bottom position dip
even 40 sec plank
…
A
1RM HSPU
1-1-1-1-1-1-1
deficit
B
CC Q2
6min
30 DU
6 Snatch 35/25 kg
3 HSPU
30 DU
6…
AMRAP13
30 cal row
20 Burpees
10 Snatch 42,5/30 kg
A
EMOM10
2 Clean @70%
B
EMOM10
odd 40 sec holding bottom position dip
even 40 sec plank
…
A
1RM Push press
1-1-1-1-1-1-1
B
For time:
30-20-10
inside – outside
back extensions
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercis…
A
3RM bench press
3-3-3-3-3
B
For time:
21-15-9
Ring push ups
AKBS 32/24 kg
For Time:
30 Clean and Jerks 60/42,5 kg
A
2RM back squat
2-2-2-2-2-2-2
B
For time
21-15-9
Wall balls 9/6 kg
C2B pull ups
AMRAP15
2km row
100 DU
10 ring dips
20 HSPU
30 C2B PULL UPS
40 pistols
A
EMOM10
odd 40 sec hollow rock
even 40 arch rock hold
B
Overhead fun
For time:
50 Overh…
A
3RM strict Press
B
The good way
3RFT
12 Front rack lunges 42,5/30 kg
12 Push press 42,5…
5RFT:
400m Run
6 Shoulder to Overhead 85/60kg
6 Back Squat 85/60kg (no rack!)
AMRAP40 Rowing
Switch every 2 minutes, score is total meters.
3 Rounds for Reps:
1 Minute Abmat Sit-ups
1 Minute RKBS 32/24kg
1 Minute Double-unders
1 Minu…
A
1RM Power Clean
1-1-1-1-1-1-1
B
3RFT:
20 Wall Balls 9/6kg
10 Power Cleans 70/47,5kg
A
EMOM12
Odd: 8 Strict Toes-to-bar
Even: 8 Handstand Push-ups
B
EMOM12
Odd: 40 sec Hollow…
A
Front Squat 2-6-4-7-3-8-5 reps @ 70%
90 sec. Rest between sets
B
AMRAP7
5 Strict Pull-up…
A
5RM (ring) dip
add weight or thin band to find your maximum:
5×5
B
AMRAP5
row for cal
…
A
OHS complex
for max weight:
1 Hang squat snatch + 2 Overhead squats
B
5RFT
15 burpees
…
A
EMOM10
odd 3 jerk @70%
even 16 briefcase deadlifts 32/24 kg
Annie
50-40-30-20-10 Reps fo…
A
5RM back squat
5-5-5-5-5
B
AMRAP 5 min
8 pull ups
8 TTB
30 sit ups
AMRAP 20min
50 wb 9/6 kg
50 DU
40 Box jumps
40 TTB
30 C2B pull ups
30 barbell facing burpee…
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
For time:
75 RKBS 24/16 kg
1km row
25 T2B
1km run
AMRAP4
5 Overhead squat 42,5/30 kg
10 pull ups
1min rest
AMRAP4
5 Clusters 42,5/30 kg
10 Bu…
5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups
Sets must be unbroken.
AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP4
400 run
15 box jump ove…
A
1RM Hang clean
B
For time:
40 Wall Balls 9/6kg
20 TTB
30 Wall Balls 9/6kg
15 TTB
20 W…
A
3RM Weighted Pull Up
B
16 Weighted Box over 16/12 kg
8 Pull Ups
24 Sit Ups
16.5 = 14.5
For time:
21-18-15-12-9-6-3
Thrusters 42,5/30 kg
Bar Facing Burpees
A
Press Complex 2
1 Strict Press + 3 Push Press + 5 Push Jerk
B
AMRAP12
40 DU
20 Squats
…
5 RFT
10 Pistols
12 Pull Ups
14 Power Snatches 50/35 kg
30 sec rest
A
3RM bench press
3-3-3-3-3
B
10-15-20-25
box overs
sit ups
For time:
Overhead squat 50/37,5 kg
5-10-15-20
Box jumps
20-15-10-5
A
10RM Back Squat
10-10-10
B
EMOM15
1. 40 sec plank
2. 10 RKBS-L, 10 RKBS-R 32/24 kg
3. …
AMRAP 13
55 Deadlift 102,5/70 kg
55 Wall Balls 9/6 kg
55 Cal Row
55 Hand Stand Push Ups
For time:
10 thrusters 20/15 kg
10 thrusters 30/22,5 kg
10 thrusters 40/30 kg
10 thrusters 50…
A
1RM (ring) dip
1-1-1-1-1-1-1
B
AMRAP10
10 Hand Stand Push Ups
15 Sit Ups
20 Double Unders
AMRAP 14min
60 cal row
50 Toes To Bar
40 Wall Balls 9/6 kg
30 cleans 60/42,5 kg
20 Muscle Ups
A
3RM Sumo deadlift
3-3-3-3-3
B
AMRAP6
6 AKA burpees
12 lunges
4RFT
60 sec handstand hold
5 Front squats 70/50 kg
40 Burpees
AMRAP 7
10 power snatches 35/25 kg
3 bar muscle ups
A
5RM Deadlift
5-5-5-5-5
B
EMOM15
1. 12 Toes to Bar
2. 20 unbroken Wall Balls 9/6 kg
3. …
AMRAP12
6 Box jumps
12 Burpees
48 DU
A
1RM Jerk
1-1-1-1-1-1-1
B
M22
4RFT
15 pull ups
20 push ups
400m run
For time:
9-15-21
Cal Row
Snatch 52,5/35 kg
In teams of 2 complete:
AMRAP9
50 Wall Balls 9/6 kg
50 burpees
1 min rest
AMRAP9
10 Handsta…
Open 16.2
beginning on a 4-minute clock, complete as many reps as possible of:
25 toes to bars
…
AMRAP30
buy in: 1500m row + 100 burpees
50 RKBS 24/16 kg
40 goblet squats 20/10 kg
30 hang po…
A
2RM front squat
2-2-2-2-2-2-2
B
Boss
3RFT
50 DU
50 WB 9/6 kg
A
Progressions:
Kipping pull ups and Butterfly
Kipping Ring dips
Kipping HSPU
B
Mr Ninja
…
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
A
10RM deadlift
10-10-10
B
3RFT
10 Burpee box jumps
400m run
AMRAP20
7,5 m Overhead Walking Lunges
8 Burpees over bar
7,5 m Overhead Walking Lunges
8 Ches…
A
For max weight:
1 Press + 1 Push Jerk + 1 Split Jerk
B
Buy in: 3min plank
3 sets
6 DB t…
3 Rounds for time:
500m Row
12 Burpees
21 Box Jumps
For time:
17-11-5
Push Press 50/35 kg
Burpees
5-11-17
Toes to Bar
Deadlifts 50/35 kg
A
3RM Back squat
3-3-3-3-3
B
3RFT
6 weighted pistols
14 strict pull ups
A
3RM snatch
3-3-3-3-3
B
AMRAP9
9 Overhead squat 42,5/30 kg
9 Ring dips
For time:
5K Row
A
EMOM10
odd 6 strict ring dips
even 45 sec L-sit hold
B
For time:
100 DU
100 lunges
10…
A
1RM Clean
1-1-1-1-1-1-1
B
3RFT
12 Hand Stand Push Ups
18 pull ups
Teams of 3:
For time:
200 wallballs 9/6 kg
200 pull ups
200 Burpees
200 TTB
A
1 set unbroken Handstand Push Ups
min: 7 max: 13
Adjust to appropriate deficit or scale
B…
For time:
21-18-15-12-9
Cal Row
Thrusters 42,5/30 kg
For time:
Buy in: 65 Burpees
3 sets of
10 HSPU
8 Box jumps
Cash out: 2km run
For time:
14-10-4-10-14
Squat Clean & Jerk 42,5/30 kg
Sit ups
EMOM15
1. 6 GHD back extensions
2. .50 sec side plank R
3. .50 sec side plank L
4. 13 hollow …
14.1
AMRAP10
30 DU
15 Snatch 35/25 kg
A
1RM Push press
1-1-1-1-1-1-1
B
EMOM10
odd plank 45 sec
even handstand hold 45 sec
C
…
A
EMOM8
odd HSPU
even rest
B
kipping HSPU techniek
C
Bring sally up (Froning Challenge…
A
EMOM8
odd 45 sec Arch hollow hold
even 45 sec Hollow rock hold
B
2RFT
25 Clean & Jerk 4…
A
2RM Hang Snatch
2-2-2-2-2-2-2
B
Team workout
AMRAP12
15 cal row
5 Overhead Squat 42,5/…
A
5RM bench press
5-5-5-5-5
B
4 RFT
10 ring push ups
16 lunges 16/12 kg
10-9-8-7-6-5-4-3-2-1 reps of:
Strict HSPU
Back Squat 60/42,5kg (from floor)
Burpees
3RFT
12 Power Snatch 42,5/30 kg
16 hr push ups
20 C2B pull ups
For time:
50 Box Jumps 24″/20″
50 Jumping Pull-ups
50 Kettle Bell Swings 1 pood
50 Walking Lu…
A
3RM Deadlift
3 sec down
B
3RFT
15 straight leg Sit Ups
200 m weighted Run 24/16
For time:
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
A
Max Weight:
1 Power Clean + 1 Hang Power Clean + 1 Frontsquat + 1 Hang Squat Clean
B
EMOM…
A
1 min strict Handstand Push ups
1 min rest
1 min strict Handstand Push Ups
1 min rest
1 mi…
A
Kipping/Butterfly Pull Up technique
B
For time:
5 Km Run
A
Strict Handstand Pull Ups
6-6-6-6-max
B
2 RM Front Squat
2-2-2-2-2-2-2
C
3RFT
5 Mus…
A
1RM Hang Snatch
1-1-1-1-1-1-1
B
For reps:
2 min Row for cal
1 min rest
2 min Wall Ball…
A
EMOM8
Odd: 20 Shoulder Taps, facing wall
Even: 30 sec L-sit hold
B
For time:
7-13-19
T…
5 RFT
25 DU
12 Burpees
8 Ground to Overhead 50/37,5 kg
A
1 RM Jerk
1-1-1-1-1-1-1
B
AMRAP7
6 Frontsquats 60/42,5 kg
12 Handstand Push Ups
AMRAP15
Buy in:
1 Km Row
1 min rest
1 Km Row
Remaining time for reps:
6 Pistols
8 Pull Ups…
3RFT
1 min Handstand Push Ups
1 min Russian Russian Kettlebell Swings 32/24 kg
1 min Burpees
…
A
5RM Back Squat
5-5-5-5-5
B
40 Wall Balls 9/6 kg
20 Toes to Bar
30 Wall Balls 9/6 kg
15…
5 RFT
12 Deadlifts 70/50 kg
9 Hang Powercleans 70/50 kg
6 Push Jerks 70/50 kg
A
EMOM10
Odd 6 strickt Pull Ups
Even 4 Deadlift @70%
B
AMRAP12
20 Lunges
50 Sit Ups
20 …
A
Hand Stand Push Ups
6-6-6-6-6
First three sets, unbroken
B
5RFT
6 x 1 Thruster + 1 Push…
A
EMOM8
odd 50 sec weighted Plank
even 8 Strickt Pull Ups
B
For time:
75 Russian Kettle B…
1RM Squat
1-1-1
1RM Press
1-1-1
1RM Deadlift
1-1-1
Total: sum of three
For time:
Buy in: 15 Deadlifts 120/80 kg
5 sets
15 Wall Balls
20 Push Ups
25 Double Unders
…
A
3RM Press
3-3-3-3-3
B
For time:
12-10-8-6-4-2
Toes to Bar
Ring Dips
A
2RM touch and go Clean
2-2-2-2-2-2-2
B
For time:
21-15-9
Clusters 42,5/30 kg
Burpees
A
Baseline Handstand Push Ups
1 set unbroken Handstand Push Ups
at personal hardest variant
M…
A
1RM paused Back Squat
1-1-1-1-1-1-1
3 sec count in pit position
B
AMRAP10
6 Frontrack L…
For time:
6 rounds
6 Deadlifts 100/70 kg
6 Muscle Ups
6 Russian Kettle Bell Swings 32/24 kg
…
AMRAP20
10 cal Row
10 Box Jumps
10 Ring Push Ups
200m Run
For Time:
5-10-15
Thrusters 42,5/30 kg
Burpees
5-10-15
Hang Power Cleans 42,5/30 kg
Ring Di…
10 RFT
3 Handstand Push Ups
6 Deadlifts 100/70 kg
12 Pull Ups
24 Double Unders
for time or reps:
1 HSPU
2 Dumbell snatch 12kg
3 Wall Balls 9/6 kg
4 Hang Power Clean 42,5/30…
A
3RM Back Squat
3-3-3-3-3
B
21-15-9
Push Press 42,5/30kg
Toes to Bar
A
EMOM10
2 Deadlifts @75%
B
3RFT
30 Med Ball Cleans 9/6kg
15 Chest to Bar Pull Ups
400m Run
Fight Gone Bad
3 rounds for reps/calories:
1 min Wall Balls 9/6kg
1 min Sumo Deadlift High Pul…
Competition Crew Qualifiër 2
AMRAP6
30 Double Unders
6 Snatches 35/25kg
3 Handstand Push Up…
Competition Crew Qualifiër 1
AMRAP14
60 Cal Row
50 Toes to Bar
40 Wall Balls 9/6kg
30 Clea…
A
Muscle Up Progression
B
3×12 Weighted Ring Dips
12-12-12
C
3RFT
10 Chin ups
12 Spli…
A
5×5 Back Squat across
5-5-5-5-5
One weight
B
3×12 Weighted Pistols
12-12-12
C
AMRAP…
A
3RM Bench Press
3-3-3-3-3
B
AMRAP12
12 Toes to Bar
12 Push press 50/35kg
12 AKA Burpees
A
1RM Front Squat
1-1-1-1-1-1-1
B
1/2 Kalsu
For time:
50 thrusters 60/42,5kg
Perform on …
For time:
5000m Row
A
EMOM10
Odd 50 sec Handstand Hold
Even 50 sec arch rock hold
B
5RFT
10 Strict weighted P…
A
Elizabeth
For time:
21-15-9
Clean 60/42,5kg
Ring Dips
B
3×8 Weighted Pistols
8-8-8
A
5RM Deadlift
5-5-5-5-5
B
3×12 Hip Bridges across
12-12-12
C
AMRAP4
10 Inside Outsid…
A
3RM Clean & Jerk
3-3-3-3-3
B
For time:
21-15-9
Squat Cleans 50/37,5kg
Hand release Pus…
A
5RM Back Squat
5-5-5-5-5
B
For Time:
40 Wall Balls 9/6kg
20 Toes to Bar
30 Wall Balls …
For time:
2000m Row
200 Dublle unders
200m Walking Lunges
A
8RM dumbell bench press
8-8-8-8
B
5RFT
5 Handstand Push Ups
10 Hand release push ups
1…
A
1 RM Pull Up
B
Weighted Plank for time
20/10kg
C
AMRAP7
6 Front Squats 60/42,5kg
12…
A
Jackie
For time:
1000m Row
50 Thursters 20/15kg
30 Pull Ups
B
5×5 Deadlift across
5-5…
A
Number of total repetitions:
AMRAP4
5 Overhead Squat 42,5/30kg
10 Pull Ups
1 min rest
…
A
Complex
1 Power CLean
1 Drop Snatch
2 Overhead Squats
B
5RFT
15 burpees
20 Double Und…
A
1 RM Pause Bench Press
1-1-1-1-1-1-1
B
3×12 Weighted Good Mornings across.
C
3RFT:
1…
A
Strict Pull Ups
6-6-6-6-max
B
Nasty Girls
3RFT:
50 Air Squats
7 Muscle Ups
10 Hang Po…
A
2 RM Thruster
2-2-2-2-2-2-2
B
AMRAP10
20 Wall Balls 9/6kg
15 Sit Ups
10 Burpees
A
3RM SNATCH GRIP DEADLIFT
B
For time:
21-15-9
Squat clean 50/37,5 kg
HR push ups
A
5RM BENCH PRESS
B
3×12 weighted dips across
C
3RFT
10 Burpee box jumps
400m run
A
EMOM10
odd 40 sec catch position hold rings (weighted)
even 50 sec weighted plank
B
5X5 …
For time:
1km row
75 burpees
50 box jumps
25 hang power clean 42,5/30 kg
A
Fran
For time:
21-15-9
B
3×12 back rack lunges across
C
AKA core
A
1RM JERK
B
3×3 strict press @75%, 1min rest between sets
C
AMRAP5
6 cross TTB
50 DU
A
OTM10
3 Power Snatch @60%
B
MEXICANO
EMOM10
1 Snatch 42,5/30 kg
3 Overhead squat 42,5/…
5 RFT:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
1min rest
A
1RM OVERHEAD SQUAT
1-1-1-1-1-1-1
B
AMRAP7
6 front squat 60/42,5 kg
12 HSPU
A
OTM10
2 C&J @65%
B
4X500M ROW
1min rest
A
1RM DEADLIFT
1-1-1-1-1-1-1
B
Fror time:
3 sets
20 step ups, high box
25 sit ups
cash …
A
EMOM10
odd 7 strict pull ups
even 7 TTB
B
3RM CLOSE GRIP BENCH PRESS
3-3-3-3-3
C
TA…
A
10RM Front squat
B
AMRAP14
14 Burpees
14 walking lunges
14 Box jumps
In teams of 2, for time:
Buy in:1500m row
10 rounds (alternating per round)
10 Thrusters 42,5/…
A
3RM Pull Up
3-3-3-3-3
B
For time
Buy in: 1000m Row
3 min Plank
100 Mountain Climbers
…
AMRAP20
50 Wall Balls 9/6 kg
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Cest to Bar Pul…
A
5RM Snatch
5-5-5-5-5
B
AMRAP4
10 Overhead Lunges 25/15kg
25 Sit Ups
*2 min Rest
AMRA…
A
3RM Push Jerk
3-3-3-3-3
B
3×10 Weighted dips
C
AMRAP10
8 Ring Push Ups
16 Duble Und…
A
EMOM
2 strict pull ups
*add 2 strickt pull ups every minute
B
3 x max effort Strickt Han…
A
1 RM Back Squat
1-1-1-1-1-1-1
B
3 RFT
50 Duble Unders
50 Wall Balls 9/6kg
A
OTM10
3RM Power Jerk @60%
B
For time:
4-6-8-10-12-14-16
Dumbell Push Ups
Dumbell Front…
A
Muscle up progressions
B
Fun Stuff
For time:
Buy in: 1500m row
3 sets
12 Split jumps
…
A
Bear Complex
5 sets touch and go
1 Power clean
1 Front squat
1 Pushpress
1 Back squat
1 …
A
EMOM10
Odd 5 Bench press @60%
Even 50 second plank
B
AMRAP12
25 Sit-ups
12 Push Press …
A
2 RM Deadlift
2-2-2-2-2-2-2
B
Weighted Goodmornings
5×5 across
C
AMRAP6
10 split j…
Snatch Complex
1 Power snatch
1 Drop snatch
2 Overhead squat
Gymnastics
EMOM 10
Odd 50 se…
A
3RM Bench Press
3-3-3-3-3
B
3RFR
2min Box Jumps
2min Push Press 50/37,5 kg
2min Burpe…
For Time:
4-5-6-7-8
Bar MU
16-20-24-28-32
Wall balls 9/6 kg
A
6RM PISTOLS
6 reps in total alternating
B
3RFT
5 front squats 70/47,5 kg, from rack
10 …
HAMILTON In Teams
3 Rounds for Time:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
A
JT
For Time:
21-15-9 Reps
Handstand push-ups
Ring dips
Push-ups
B
5X5 DEADLIFT ACROSS
A
EMOM5
3 hang clean @65%
B
3RM BACK SQUAT
C
AMRAP5
buy in: 2min plank
AMRAP: DB sit …
A
EMOM10
odd 5 strict HSPU
even 50 sec hollow rock position
B
For time:
40 Wall Balls 9/6…
A
TOTAL COMPLEX 1
Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk
B
…
Team WOD
AMRAP20
buy in: 150 squats, 2km run togheter
remaining time AMRAP: american KBS 32/24 kg
A
3RM JERK
B
EMOM5
BTN PUSH PRESS across
C
AMRAP7
2-4-6-8-10-12 etc.
Med. ball v-sit …
For time:
20 Back squat 50/37,5 kg
10 Burpee pull ups
15 Back squats 60/42,5 kg
10 Burpee pul…
AMRAP10
8 TTB
8 DB Thrusters 15/8 kg
12 DB walking lunges 15/8 kg
A
1RM Snatch balance
B
3RM ring dips
AMRAP12
6 Box jumps
12 Burpees
48 DU
A
EMOM10
odd 8 close grip chin ups
even 3 Deadlifts @70%
B
4RFT
15 pull ups
20 push ups
…
AMRAP17
12 Burpees
12 Push press 50/37,5 kg
12 Overhead squats 50/37,5 kg
A
3RM hang clean
B
For time:
9-15-21
Thrusters 50/37,5 kg
box jumps
A
EMOM10
odd 5 front squats @65%
even 8 strict pull ups
B
3RFT
10-20-30
Burpees
DU
Jum…
5RFT
5 bodyweight benchpress
500m row
A
Amsterdam Throwdown WOD2
Timeframe of 6min:
1RM Thruster
B
AMRAP8
9 wall balls 9/6 kg
…
5RFT
12 Deadlifts 70/47,5 kg
9 Hang power cleans 70/47,5 kg
6 Push jerks 70/47,5 kg
A
3RM Back squat
B
10-15-20-25
Box overs with 1,17,5/12 kg DB
Sit ups
A
4x ME UB HSPU
1min break between sets
B
For time:
21-15-9
Deadlift 100/70 kg
DU
Burpees
For time:
1000m row
75 burpees
50 wall balls
25 pull ups
15 squat snatch 50/37,5 kg
10 TTB
…
A
EMOM10
odd 5 Push press @70%
even 8 Pistols
B
AMRAP9
9 Split jerk 42,5/30 kg
9 Ring …
Amsterdam Throwdown qualifier
AMRAP8
10 Power clean
10 Pull ups
add after every round 1 HSPU
A
2RM Pause back squats
B
AMRAP10
6 fr lunges 42,5/30 kg
12 AKA burpees
16 sit ups
For time:
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42,5 kg
3 rnd cindy
6 C&J 60/42…
A
3RM Snatch
B
2RFT
12 DB snatch L 30/17,5 kg
12 DB snatch R 30/17,5 kg
12 DB front squat…
A
3RM Thruster
B
AMRAP7
6 Front squat 60/42,5 kg
12 HSPU
3RFT
25 pull ups
8 OHS 50/37,5 kg
800m run
A
EMOM10
odd 5 Push jerk @70%
even Hold plank 50 sec
B
Tabata row for cal
40 sec on 20 of…
A
2RM Deadlift
B
6RFT
8 step ups high box
10 TTB
AMRAP30
400m run
10 pull ups
10 burpees
10 push press 42,5/30 kg
10 ring dips
A
5RM Back squat
B
3RFT
50 squats
25 sit ups
75 double unders
A
3RM Front squat
B
AMRAP6
8 strict pull up
14 wall balls 9/6 kg
A
1RM Hang Snatch
B
Team WOD
alternating:
10RFT
200m run
15 Push press 25/15 kg
3RFR
1min wall balls 9/6 kg
1min SDHP
1min Box jumps
1min Push Press
1min Row for cal
1min …
A
5RM bench press
B
3RFT
15 pull ups
15 push ups
30 split jumps
A
EMOM10
odd 5 strict Press @70%
even 3 Deadlifts @80%
B
AMRAP6
16 cal row
12 AKA burpees
A
5RM Overhead squat
B
For time:
21-15-9
Squat clean 50/37,5 kg
HR push ups
For time:
60 cal row
50 wall balls 9/6 kg
40 push press 42,5/30 kg
30 burpees
20 SDHP 42,5/3…
A
5×5 back squat across
B
AMRAP8
6 hang power clean 60/42,5 kg
12 box jumps
For reps and time:
AMRAP8
5 HSPU
10 pistols
15 pull ups
*** (direct na 8min AMRAP)
20 C&J 6…
A
3RM Back squat
B
Speedo
EMOM10
3 box jumps
4 burpees
5 squats
after 10 min, last …
AMRAP9
15 TTB
10 Deadlift 52,5/35 kg
5 Snatch 52,5/35 kg
Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk
A
Death by HSPU
EMOM
start with 5 HSPU
add every minute 1 rep
B
10-15-20-25
box overs…
For time:
buy in: 2km run
20 G2O 42,50/30 kg
20 pull ups
cash out: 2km run
A
3RM Deadlift
B
AMRAP3
High Box jumps
1min rest
AMRAP3
Burpees
5RFT
8 Overhead squats 42,5/30 kg
200m run
50 DU
12 S2O 42,5/30 kg
1min rest
A
Pull up mania
EMOM
2 pull ups, add every minute 2
B
AMRAP8
9 wall balls 9/6 kg
6 push ups
3 MU
75 Power Snatch 35/25 kg
Row 20 min for meters
A
10RM Back squat
B
6RFT
8 TTB
10 HR push ups
12 Split jumps
AMRAP12
8 C&J 70/50 kg
6 Pistols
12 Pull ups
A
3RM Overhead squat
B
Clean madness
AMRAP7
20 clean 42,4/30 kg
18 clean 50/35 kg
16 cle…
A
1RM Deadlift
B
Dead walk
3 RFT
run 400m
16 box jumps
For time:
750m row
3 sets
8 power snatch 42,5/30 kg
30 DU
For time:
21-15-9
DL 100/70 kg
HSPU
AMRAP12
12 Box jumps
6 Thrusters 52,5/30 kg
6 Bar facing burpees
A
5×5 Deadlift across
B
AMRAP10
8 Ring push ups
16 DU
24 Squats
A
3xME HSPU
1 min rest between
B
5RFT
6 Push press 50/35 kg
12 Wall Ball 9/6 kg
24 DU
21-15-9
squat clean 50/37,5 kg
hand release push ups
AMRAP15
3 Bar MU
25 Cal row
12 Dumbell snatch 27,5/17,5 kg
For time:
5km run
A
5RM Back squat
B
AMRAP6
6 AKA burpees
12 lunges
AMRAP15
buy in:1000m row
9 DL 100/70 kg
12 wb 9/6 kg
18 hr push ups
A
For max weight:
1 power clean
1 front squat
1 push jerk
1 split jerk
B
4RFT
12 C…
For time:
1km run
25 PC 60/42,5 kg
25 lunges
25 C2B pull ups
50 wb 9/6 kg
25 C2B pull…
A
3RM Front squat
B
3RFT
15 TTB
20 burpees
25 DU
Mads
AMRAP
3 S2O 50/30 kg
3 box jumps
3 pull ups
6
6
6
9
9
9
etc.
For max. weight:
1RM Clean
1RM Bench Press
5 sets for reps:
AMRAP3
3 Power snatch 60/42,5 kg
6 hr Push ups
9 sit ups
1 min rust
For time:
teams of 2
21-18-15-12-9-6-3
cal row
burpees over machine
each athlete performs b…
AMRAP4
12 pull ups
8 Hang power clean 42,5/30 kg
2min rest
AMRAP4
12 HSPU
8 Dumbell snatch …
For time:
30 cal row
30 thrusters 42,5/30 kg
30 TTB
30 thrusters 42,5/30 kg
30 cal row
A
5RM Deadlift
B
Basic Fitski
AMRAP10
20 wall balls 9/6 kg
15 sit ups
10 burpees
AMRAP10
8 Burpee box overs
8 Thrusters 60/42,5 kg
For time:
200 DU
A
10RM Bench press
B
For time:
50 Overhead squats 42,5/30 kg
elke keer als de set gebroken…
A
5RM Clean
B
JT
for time:
21-15-9
HSPU
Ring dips
A
1RM Back squat
B
The good way
3RFT
12 Front rack lunges 42,5/30 kg
12 Push press 42,5/3…
3RFT
12 Snatch 42,5/30 kg
16 hr push ups
20 C2B pull ups
3RFR
1min wall balls 9/6 kg
1min SDHP 42,5/30 kg
1min Box jumps
1min Push press
1min Row for…
A
3RM Jerk
B
5×5 Push press across
C
2x2min weighted plank
CrossFit AKA zet zich in voor Spieren voor Spieren.
For time:
60-40-20
Power clean 60/40
Bur…
A
3RM Snatch
B
AMRAP6
16 cal row
12 AKA burpees
A
EMOM10
Odd 8 strict ring dips
Even 5 Deadlifts @70%
B
EMOM12 last man standing
5 Burpee…
A
AMRAP8
6 HSPU
8 overhead squats 42,5/30 kg
10 sit ups
B
5×2 Front squat @85%
Hero WOD, 4th of July
In honor of our fallen soldiers.
3 RFT:
30 Squat clean 42,5/30 kg
30 Pu…
A
EMOM10
Odd 8 strict HSPU
Even 8 strict TTB
B
AMRAP8
Row for cal
7RFT
7 Bench press @BW
12 Box jumps
15 Sit ups
Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk
A
5RM Back squat
B
3RFT
6 weighted pistols 24/16 kg
14 strict pull ups
For time:
buy in: 1km run
50 thrusters 20/15 kg
50 FR lunges 20/15 kg
50 sit ups
50 DU
50 B…
A
3RM deadlift
B
For time:
75 heavy wall balls 12/9 kg
OTM 8 am sit up
AMRAP20
5 pull ups
10 push ups
15 squats
A
K-1
AMRAP 3 sets
1min high BJ
1min renegade push ups 17,5/10 kg
1min back extentions
1mi…
A
EMOM10
odd 5 push press across
even DU
B
3x400m sprint
between sprints 1min rest
AMRAP10
10 kb/db snatch L 24/16 kg
10 kb/db snatch R 24/16 kg
10 kb/db front squats L 24/16 kg…
A
5RM Overhead squats
B
For time:
5-10-15-20-25
triple unders
med ball sit ups
Playing @theparc
A
Maximum height box jump
B
Tabata row
8x250m row
A
3x ME strict HSPU
B
AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP…
A
3RM Jerk
B
5×5 press across
C
For time:
250 DU
AMRAP12
12 hang squat clean thruster 42,5/30 kg
24 abmat sit ups
A
2RM Front squat
B
3RFT
12 pull ups
20 jumping lunges
50 DU
Bring a friend team WOD
AMRAP20
buy in: 2km row
50 wb 9/6 kg
200m run with ball
team effo…
A
EMOM14
odd 4 back squat @60%
even 12 box jumps
B
AMRAP8
10 hand release push ups
20 …
For time:
14-12-10-8-6-4-2
strict pull ups
C&J 75/52,5 kg
A
EMOM10
Odd 5 press @70%
Even 12 Med ball sit ups
B
AMRAP
4 sets
1min wb 9/6 kg
1mi…
A
3RM hang clean
B
For time
10-15-20
Deadlifts 100/70 kg
After every set: 400m run
AMRAP15
2km row
100 DU
10 ring dips
20 HSPU
30 C2B PULL UPS
40 pistols
A
3×8 dumbell bench press across
B
For time:
Buy in: 2 min HS hold
4 rounds
12 AKA Burpees
30 DU
Complex for max weight:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Split Jerk
B
3…
A
AMRAP8
10 front rack lunges 20/15kg
10 front squats 20/15kg
10 push press 20/15kg
B
4×6 we…
Roest
For time:
buy in: 2km run
20 G2O 42,50/30 kg
20 pull ups
cash out: 2km run
A
2RM back squat
B
For time:
40 Wall Balls 9/6kg
20 TTB
30 Wall Balls 9/6kg
15 TTB
20 Wall Balls…
4 sets
1min Muscle ups
1min burpees
1min RKBS 32/24 kg
1min rest
For time:
buy in: 2km run
20 G2O 42,50/30 kg
20 pull ups
cash out: 2km run
A.
EMOM8
odd 2 snatch 80%
even 20 sit ups
B.
For time:
20 1/2 bodyweight OHS
20 C2B pull u…
A.
5RM push jerk
B.
AMRAP10
8 ring push ups
16 DU
24 squats
A.
3RM front squat
B.
AMRAP6
10 med ball lunges
10 ring dips
5RFT
5 bodyweight benchpress
500m row
A.
5×5 deadlift across
B.
For time:
10-15-20-25
box overs
sit ups
For time:
10 thrusters 20/15 kg
10 thrusters 30/22,5 kg
10 thrusters 40/30 kg
10 thrusters 50/37,…
A.
3RM press
B.
2RM weighted chin up
C.
for time:
200 DU
EMOM10
odd 5 clean 65%
even 7 strict T2B
AMRAP5
row for cal
1min rest
AMRAP5
10m shuttle sprint …
A
5RM back squat
B
3RFT
12 strict pull ups
25 sit ups
50 DU
A
5RM overhead squat
B
for time:
10 Deadlifts 120/80 kg
50 wall balls
50 DU
50 push ups
50 box j…
A
3RM clean
B
3RFT
12 HSPU
18 pull ups
for time:buy in: 750m row3 sets25 sit ups25 DUcash out: 750 row
AMRAP128 hang power clean 60/42,5 kg6 burpees4 pistols
for time: 5 sets 10 box jumps 10 thrusters 42,5/30 kg 2min rest 5 set&nb…
A
5rm bench press
B
3RFT
12 burpee box jumps
24 RKBS 32/24 kg
…
A
5rm back squat
B
Tabata
Sit ups
Push ups
AMRAP8
400m run
8 T2B
8 Deadlifts 100/70 kg
EMOM15
m1 10 thrusters 42,5/30 kg
m2 11 C2B pull ups
m3 12 PP 42,5/30 kg
For time:
750m row
3 sets
8 power snatch 42,5/30 kg
30 DU
Silver surfer
for time:
buy in: 1km run
50 thrusters 20/15 kg
50 FR lunges 20/15 kg
50 sit ups
5…
EMOM14
6 C&J 60/42,5 kg
6 pistols
A
10RM backsquat
B
AMRAP6
16 cal row
12 AKA burpees
Sjaak
for time:
15-12-09
Thrusters 52,5/35 kg
T2B
15-12-09
burpee step up high box
wall balls 9/…
Harry
5RFT
12 C2B pull ups
9 clean 60/42,5 kg
6 S2O 60/42,5 kg
3 MU
A
10RM deadlift
B
For time:
250 DU
AMRAP5
row for meters
1min rest
AMRAP5
8 wall balls 9/6 kg
4 power snatch 42,5/30 kg
The Open 12.3
AMRAP18
15 box jumps
12 push press 52,5/45 kg
9 T2B
A
3×10 bench press across
B
AMRAP8
6 HSPU
8 overhead squats 42,5/30 kg
10 sit ups
Grindy
For time:
3 rnd Cindy
6 C&J 60/42,5 kg
3 rnd Cindy
6 C&J 60/42,5 kg
3 rnd Cindy
6 C&J 60…
Piet
6RFT
3 thruster 60/42,5
6 burpees
9 deadlifts 60/42,5
12 ring dips
A
5×3 clean across
B
21-15-9
C2B pull ups
DU
Elke eerste zaterdag van de maand TEAM WOD SATURDAY
AMRAP30
9/6 UB Thrusters 20 kg
12 Box Jump…
3 Rounds, 1 min Rest in between:
AMRAP5
5 Med ball BJ overs 9/6
10 Med ball clean 9/6
15 Med ball…
A
5 x 1 Complex (1 Snatch + 2 OHS)
B
8 Rounds, 20 sec Work, 10 sec Rest:
Row for meters
AMRAP13
6 Deadlift 100/70 kg
9 Pull ups
12 Burpees
A
EMOM10
Odd strict press 70%
Even 6 pistols alt.
B
AMRAP
3sets
1min wall balls 9/6 kg
1min T2B
…
A
Retest Pull up challenge
B
For time:
21-15-9
Squat clean 50/37,5kg
Hr push ups
for time:
1km row
75 burpees
50 box jumps
25 hang power clean 42,5/30 kg
A
Emom10
odd max pull ups
even rest
B
21-15-9
HSPU
Ring dips
Push ups
AMRAP14
3 C&J 60/42,5 kg
3 T2B
6 C&J 60/42,5 kg
6 T2B
etc.
A
EMOM10
odd max pull ups
even rest
B
Back squat
5×5 across
10RFT
3 Snatch 60/42,5 kg
15 wall balls 9/6 kg
A
EMOM10
odd max pull ups
even rest
B
E2MOM8
8 Push press 60/42,5 kg
AMRAP DU
A
3RM Clean
B
EMOM10
odd 5 Back squat 70%
Even 12 Strict ring dips
A
Pull ups
8-8-8-9-9-max
B
EMOM12
5 thrusters 50/37,5 kg
10 Burpees
5RFT
12 Snatch 42,5/30 kg
15 T2B
A
Pull ups
8-8-8-9-9-max
B
For time:
100 DU
100 lunges
100 sit ups
100 wb 9/6 kg
AMRAP8
25 cal row
10 G2O
2min rest
AMRAP8
25 RKBS 32/24 kg
10 AKA burpees
A
Death by pull up
OTM 6 pull ups
+1 elke min
B
For time:
10-15-20
Deadlifts 100/70 kg
Na elke s…
10RFT
10 Thrusters 42,5/30kg
10 Ring Push up
A
EMOM10
50 sec plank
7 strict pull up
B
AMRAP12
5 push press 42,5/30 kg
10 Wall ball 9/6 kg
1…
Complex for max weight:
1 clean
1 hang clean
1 front squat
1 jerk
A
EMOM10
5 deadlift 70%
7 strict pull ups
B
2 min Row for Cal
1 min rest
2 min Row for Cal
AMRAP4
400 run
15 box jump over
Max reps burpees
4 min rest
AMRAP4
400 run
15 box jump over
Max r…
A
EMOM10
5 Overhead squat 70%
7 strict pull up
B
4 RFT
25 double unders
12 snatch 42,5/30 kg
For time:
75 RKBS 24/16 kg
1km row
25 T2B
1km run
A
5RM back squat
B
Pull ups
6-6-6-7-max reps
30RFT
5 wall balls
3 HSPU
1 power clean
A
Pull ups
6-6-6-7-max
B
Team WOD (2)
AMRAP20
50-40-30-20-10
burpees
double unders
overhead …
A
10RM Deadlift
B
3RFT
15 T2B
25 wall balls 9/6 kg
A
Baseline Pull up challenge
B
AMRAP8
6 hang power clean 60/42,5 kg
12 box jumps
A
3RM clean
B
5×5 back squat
AMRAP15
3 Bar MU
25 Cal row
12 Dumbell snatch 27,5/17,5 kg
A
3RM jerk
B
buy in 400m run
3 sets
16 ring dips
16 T2B
cash out 400m run
A
3RM Thruster
B
1500m row for time
OTM
5 burpees
AMRAP11
50 DU
40 bar facing burpees
30 Box jumps
20 Snatch 42,5/30 kg
10 front squats 42,5/3…
AMRAP30
2 MU
6 Pistols
10 Deadlifts 100/70 kg
14 HR push ups
18 OH squats 16/10 kg
200m run
A
1RM Back squat
B
AMRAP
3min row cal
3min burpees
3min DU
5RFT
7 benchpress BW
12 box jumps
15 sit ups
AMRAP7
3-6-9-12-15 etc.
C&J 60/42,5 kg
Pull ups
A
5RM Snatch
B
1RM height box jump
A
EMOM16
min 1 6 strict HSPU
min 2 16 V-sit ups
min 3 6 strict ring dips
B
For time:
2km run
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
A
3RM deadlift
B
AMRAP8
6 AKA burpees
6 medicine ball sit ups 9/6 kg
6 OH lunges 10/5 kg
40 sec on 20 sec off
Thrusters 37,5/25 kg
Pull ups
Row for cal.
A
5RM Back squat
B
for time:
100 wall balls
100 box jumps
For time
For time:
30 Clean&Jerk 60/42,5 kg
2RFT
10 Front squat 92,5/75 kg
10 Burpee MU
A
3RM Bench press
B
3RFT
75 double unders
12 Push press 50/37,5 kg
AMRAP12
30-25-20-15-10-5
40/25-50/35-60/45-70/55-80/65-90/75 kg
A
3RM front squat
B
AMRAP7
2-4-6-810 etc.
wall balls 9/6 kg
Hand release push ups
A
EMOM10
Odd 5 jerk 75%
Even 12 T2B
B
EMOM8
4 C&J 60/42,5 kg
7 Burpees
A
3x1min HS hold
3x1min l sit hold
B
McCluskey
3RFT
9 muscle ups
15 burpee pull ups
21 pull ups
…
A
3RM Clean
B
for time
100 push ups
OTM 5 Front squats 42,5/30 kg
AMRAP12
150 Wall balls 9/6 kg
90 Double unders
30 Muscle ups
A
3RM Deadlift
B
3RFT
10 Front rack lunges 40/25 kg
16 Pull ups
For time:
Buy in:
1km row
1km run
3 sets
30 box jumps
30 burpees
Cash out:
1km run
A
3RM Ring dips
3RM Pull ups
B
AMRAP12
5 C2B
10 diamond push ups
15 OHS 5/10 kg
A
3RM Snatch
B
3×8 Back squat 60%
4×4 Back squat 70%
A
1RM Press
3RM Push press
5RM Power jerk
B
AMRAP7
25 Double unders
50 Sit ups
For time:
buy in: 60 wall balls 9/6 kg
3 sets
12 deadlifts 60/42,5 kg
9 hang power clean 60/42,…
A
3-3-3-2-2-1-1
Back squat
B
For time:
9-15-21
Push press 42,5/30
Push ups
Chin ups
5RFT
400m run
12 OHS 42,5/30 kg
A
3RM clean & jerk
B
AMRAP5
Burpee box jump
on the minute 7 deadlifts 102,5/70 kg
A
EMOM10
odd 5 jerk 70%
even hold 45 sec weighted plank
B
AMRAP 3 sets
1min wall balls
1min box …
A
2RM back squat
B
3RFT
15 pull ups 9/12 kg
20 sit ups
Every movement 8×20 sec on 10 sec rest
squats
push ups
pull ups
du
A
2km row
B
3RM push press from back
For 20 min
min 1 1 power clean 60/42,5 kg
min 2 2 power cleans
min 3 3 power cleans
5RFT
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3min
EMOM20
min 1 6 back squat 60%
min 2 10 strict pull ups
min 3 8 strict T2B
min 4 8 strict ring …
21-15-9
Deadlift 102,5/70 kg
HSPU
A
4×1 min hs hold
B
3rm weigthed pull ups
C
EMOM10
20 DU
8 box jumps
A
3RM bench press
B
15-12-9-6-3
thrusters 42,5/30 kg
burpees
3RFT
30 wall ball 9/6 kg
30 deadlift high pull 35/25 kg
30 box jumps
30 push press 35/25 kg
30 …
EMOM15
min 1 6 press 60%
min 2 30 sec l sit hold
min 3 10 diamond push ups
A
3RM front squat
B
Handstand practise
AMRAP15
10 power clean 60/42,5 kg
20 cal row
30 am sit ups
5 RFT
8 deadlift bw
12 bar facing burpees
A
2 sets
2min plank with weights
B
EMOM12
8 strict pull ups
8 strict T2B
C
AMRAP7
12 pull ups
2…
A
5×5 back squat
B
2RFT
1km run
50 DU
A
5RM ring dips
B
AMRAP12
3 MU
6 push press 52,5/37,5 kg
9 OH lunges 20/10 kg
For time
10-9-8-7-6..1
deadlift 1,5 bw
bench press bw
cleans 0,75 bw
A
3RM deadlift
B
3RFT
25 wall balls
25 box jumps
3RFT
25 wall balls 9/6 kg
25 box jumps
A
3RM snatch
B
EMOM10
odd 7 jerk 60%
even 45 sec hold arch
A
5rm clean
Touch and rest
B
AMRAP7
Row for cal
AMRAP7
DU
For time
150 wall balls 9/6 kg
A
3RM bench press
B
3RM press
C
AMRAP6
8 AKA burpees
16 squats
A
Handstand practise
B
3×30 sec L sit hold
C
2 sets
30 arch rocks
30 hollow rocks
D
3RFT
25 pu…
3RFT
10 deadlifts 120/90 kg
15 push press 42,5/30 kg
20 T2B
A
5RM back squat
B
5RFT
5 box jumps
5 burpees
100m sprint
A
For reps:
2min OHS bodyweight
B
5RM deadlift
3RFT
12 Clean thrusters 42,5/30
10 S2O 42,5/30
800m run
A
3RM push jerk
B
AMRAP6
12 push press 42,5/30 kg
24 DU
AMRAP13
10 deadlifts 100/75 kg
30 squats
10 pull ups
3min rust
AMRAP13
12 push ups
8 T2B
2…
A
3RM Front squat
B
AMRAP7
2-4-6-8-10 etc
Wall ball 9/6 kg
Hand release push ups
For time
1km row
50 Thrusters 20/15 kg
30 Pull ups
A
3RM Back squat
B
For time
5km row
2RFT
50 Thrusters 42,5/30 kg
40 Push press 42,5/30 kg
30 SDHP 42,5/30 kg
200m run
10 Pis…
A
3RM Deadlift
B
EMOM10
odd 7 strict ring dips
even 7 strict T2B
21-15-9
Thrusters 42,5/30 kg
Pull ups
A
EMOM15
1. 10 unbroken C2B
2. 16 unbroken wall balls 9/6 kg
3. 22 DU
B
AMRAP7
burpees
4 RFT
400m run
24 BS 82,5/57,5 kg
24 jerks 60/42,5 kg
A
10RM BP
B
AMRAP8
16 lunges
8 push ups
A
2RM front squat
A
5RM press
A
10RM BP
B
AMRAP8
16 lunges
8 push ups
A
5RM muscle snatch
B
1RM Snatch balance
A
1RM OHS
B
3RM weighted push ups
C
for time
150 DU
A
EMOM10
odd 6 FS 70%
even 10 strict HSPU
B
5RM weigthed pull ups
A
3RM DL
B
for time
20 SDHP 42,5/30 kg
30 PP 42,5/30 kg
40 T2B
50 DU
A
2RM push jerk
B
3RFT
30 wall balls 9/6 kg
1km run
A
2RM BS
B
AMRAP 3 rounds
1min OHS 35/25 kg
1min row cal
EMOM12
odd 5 Clean&Jerk 75/52,5 kg
even 8 man burpees
For time
75 Snatch 35/25 kg
EMOM30
5 pull ups
10 push ups
15 squats
AMRAP15
16 box jumps
16 push press 42,5/30 kg
16 OH lunges 20/10 kg
A
10RM DL
B
2RFT
60 unbroken AM sit ups
30 unbroken DU
na elke oefening 20 sec rust
For time
50-40-30-20-10
wall balls 9/6 kg
25-20-15-10-5
T2B
A
3RM clean
B
OTM16
odd row 15 cal
even 5 HSPU
3RFT
15 T2B
12 burpee box jump
9 FS 75/52,5 kg
For time
30 Squat snatches 60/42,5 kg
EMOM 8 burpees
EMOM15
1. 9 unbroken C2B
2. 15 unbroken wall balls 9/6 kg
3. 21 unbroken DU
For time
25 squat clean 42,5/30 kg
25 pull ups
25 deadlifts 100/70 kg
25 RKBS 32/24 kg
2.4 km run
AMRAP8
6 snatch 42,5/30 kg
9 C2B
For time
60 Clean&Jerks 60/42,5 kg
For time
100 double unders
75 wall balls
every minute perform 9 RKBS 24/16 kg
A
5RM deadlift
B
AMRAP10
9 hang power clean 42,5/30 kg
6 push press 42,5/30 kg
every time the …
5 rounds of AMRAP3
3 power cleans 60/42,5 kg
6 push ups
9 squats
A
3RM back squat
B
AMRAP7
7 thrusters 42,5/30 kg
12 mountain climbers
A
3RM Overhead squat
B
AMRAP
1min row for cal
1min wall balls 9/6 kg
1min R KBS 24/16 kg
1mi…
Buy in: 2km run
50 mountain climbers
50 push ups
50 wall balls 9/6 kg
50 pull ups
Cash out: 4…
A
1RM push jerk
B
AMRAP7
12 push press 42,5/30 kg
24 DU
A
EMOM10
odd 6 Front squats 70%1RM
even 8 strict HSPU
B
2RFT
15 strict pull ups
20 OH lunges…
A
10RM deadlift
B
AMRAP7
2-4-6-8-10 etc
push ups
abmat sit ups
3RFT
50 squats
7 muscle ups
10 hang power cleans 60/42,5 kg
AMRAP8
20 DU 1 power snatch 52,5/30 kg
20 DU 2 power snatch 52,5/30 kg
20 DU 3 power snatch 52,…
5 rounds for maximum reps:
Body weight bench presses
Pull ups
For time
30 Clean&Jerks 52,5/30 kg
For time
21-15-9
front squats 60/42,5 kg
R KBS 32/24 kg
400m run
A
1RM Snatch balance
B
AMRAP
3 sets
1min T2B
1min R KBS 24/16 kg
1min ring push ups
1min pu…
E2M6
200m run
5 box jumps
5 burpees
remaning time deadlifts, for weight
For time
10 clean 60/42,5 kg
200m run
12 clean 65/42,5 kg
400m run
14 clean 70/42,5 kg
600…