WODs

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
90/90 hip switch

b) warm up 5min
1:00 air squats
1:00 row
1:00 push ups
1:00 row
1:00 step ups

c) back squat 12min
work up to a heavy double

d) conditioning 18min
amrap 18min
100 wall balls 20/14lbs
80 db snatches 20/15kg
60 box jumps 60/50cm
40 single arm db push press 20/15kg
max cal row

a) mobility 3min
1:00 each
down dog to seal
hand walk + push up
calf stretch

b) warm up 5min
amrap 5min
10 scapula push ups
5 push ups
10 sit ups
50 single unders

c) bench press 16min
work up to a heavy triple bench press
1 x max bench press @ 70% of your heavy triple

d) conditioning 12min
2 rounds for time
400m run
20 toes to bar
100 double unders

a) mobility & warm up 6min
1:00 elbow instep rotation
1:00 bike
1:00 good morning (empty bar)
1:00 bike
1:00 down ups
1:00 bike

b) power clean 10min
every 30 sec for 10min
1 power clean

c) conditioning 22min
for time

5 rounds
10 power cleans 60/40kg
10 burpees over the bar

2 min rest

5 rounds
15/12 cal bike
10 burpees over the bar

a) mobility 3min
1:00 each
hand walk
elbow instep rotation
kneeling lat stretch

b) warm up 8min
2 rounds
1:00 kb deadlifts
1:00 ring rows
1:00 down ups
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 kb swings
2. 10-20 jumping pull ups
3. 8-12 burpees
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hand walk

b) warm up 6min
in teams of 2
amrap 6min
8/6 cal bike
6 push ups
6 front squats (empty bar)
6 shoulder press
partner rows

c) conditioning 38min
in teams of 2 for time
1 mile row
150 push ups
2 miles bike
200 thrusters 20/15kg
1 mile row

a) mobility 3min
1:00 each
samson stretch
hand walk
calf stretch

b) warm up 5min
amrap 5min
5 burpees
10 good mornings (empty bar)
30 single unders

c) deadlift 18min
15-12-9-15-12-9
start at 50%. 2nd wave heavier

d) conditioning 10min
amrap 10min
10 db snatches 20/15kg
20 double unders
20 db snatches
40 double unders
30 db snatches
60 double unders
...