Strength Bench Press (80%)  5-5-5-5-5 Pull-up (weighted if possible) 5-5-5-5-5 Conditioning  EMOM x 24 Min 1: Max Double Unders Min 2: 12...

Strength Back Squat (80%) 5-5-5-5-5 Conditioning  For Time: 5 Rounds 15 Thrusters 15 Box Jump Overs 30 Sit-ups 400m Run Time Cap: 25 mins

19 MAY W.O.D. ON THE 5:00X5 ROUND 19 BURPEE 19 BOX JUMP 19 SQUAT 19 DB SWINGS 19 SIT UP 19 MAY TEAM WOD – “SYNC EDITION” In Teams of 2 –...

Strength On the 1:45 x 6 Round 3 Front Squat On the 1:45x6 Round 1 Front Squat+ 1 Split Jerk  Conditioning AMRAP 16’ 4 Overhead Walking...

Benchmark ‘’Victoria’’  W.O.D. 5 Rounds for Time 10 Thrusters (45/30 kg) 14 Box Jumps (60/50 cm) 12 Sumo-Deadlift High-Pulls (45/30 kg)...

Conditioning 1,6 KM  Run 72 Burpee&Box Jump 54 Chest to Bar 36 Hang Power Snatch

Strength Deadlift 1-1-1-1-1 Find to PR   Conditioning 12 Deadlift (60/40kg) 21 Pull Ups 42 Sit Ups 3 Round

Conditioning EMOMx24 1st 4 Hang Clean&Jerk 2nd 8 Toes to bar 3rd 16 Push Ups 4th 24 Squat     Accessory 12 V-Up 24 Russian Twist 4 Round

Mobility 2 min Crossed Prayer R/L 2 min Seated Piriformis Stretch R/L 1 min Cobra to prayer 1 min Reverse Scorpion 1 min Inchworm 1 min...

Mobility 2 min Armless Prayer 1 min Squat to Stand 1 min Good morning 2 min Pec Stretch on the ground R/L Strength: Deadlift (80–85%)...

Mobility 1 min Forearms Stretch 2 min Manuel Triceps Stretch R/L 1 min Active Hinge 2 min Alternating Samson Stretch 1 min Plank toe taps...

Mobility 2 min Kneeling Hamstring Stretch R/L 2 min Trap Stretch R/L 1 min Side to Side 1 min Roll over to V sit 1 min Crossed side to...

Mobility 2 min Pigeon Stretch R/L 1 min 90 to 90 2 Standing Quad Stretch R/L 1 min Blackburn 1 min Armless Prayer 1 min Cuff Stretch...

Birthday W.O.D. 0205 Burpee 0205 Pistol Squat (Each Leg) 0205 Knee to Chest 0205 Sit Up

Strength On the 1:45x6 Round 1 Clean&Jerk (%95  #1RM)   Conditioning EMOM 24’ 1st 8 Deadlift( %55 #1RM) 2nd 8 Burpee Over Bar 3rd 30 Sec...

Conditioning(Chipper) Cash in 200 Double Unders 100 Squat 80 Db Swings(24/16kg) 60 Burpee 40 Chest to Bar 20 Wall Walk 10 Clusters...

Strength Every Movement on the 1:45 Snatch Pull  (%85-90) 5-5-5-5-5 Hang Power Snatch (%85-90) 3-3-3-3-3-3 Behind the Neck Press ...

Gymnastics On the 1:30x10 Round Odd Min: 5 HSPU Even Min: 5 Strict Pull Ups   Conditioning Tabata This 8 Min Devil Press (L) (20/12 kg)...

Warm Ups 30 Arm Circles 10 Push Ups 30 Jumping Jacks   Strength Every 90 sec x 5 Sets 2 Snatch Press + 2 Overhead Squat @ 60–70%...

Warm Up 3 Rounds: 10 Scapula Pull-Up 10 Ring Row 10 Jump Squat   Spesific Warm Up 3 Rounds of 3 Clean High Pull 3 Front Squat (empty bar)...