WODs

a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
hand walk + push up
row
calf stretch

b) bench press 15min
(cycle week 3/3)
build to a heavy single

c) conditioning 15min
amrap 15min
15/12 cal row
30 kb swings 24/16kg
60 double unders

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
hip crossovers

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 sit ups
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 toes to bar / leg raises
4. 8-15 cal bike or ski
5. rest

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
hip crossovers

b) warm up 6min
in teams of 2
2 rounds
10 front squats
10 strict press
10 plank push ups
partner bikes

c) conditioning 35min
in teams of 2
2 rounds for time
50 synchro push ups
1500m bike
100 thrusters 20/15kg
1500m bike
50 synchro burpees
1500m bike

a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
sumo squat stretch
row
calf stretch

b) pause front squat 12min
(cycle week 2/3)
build to a heavy 3 rep front squat
3 sec pause at parallel on the way up

try to increase weight from 30.8.24.

c) conditioning 18min
for time
10-8-6-4-2 hang power cleans 60/40kg
100-80-60-40-20 double unders
500-400-300-200-100m row

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

b) warm up 4min
on every 2:00 x 2
10 step ups
10 shoulder press
remaining time plank push ups

c) press - push press - push jerk 15min
work up to a heavy set of
5 press
then
5 push press
then
5 push jerks

c) conditioning 16min
for time
80 box step ups 22.5/15kg
60 db plank rows
40 push jerks 50/35kg

partition however

a) mobility 4min
1:00 each
hand walk
elbow instep rotation
inverted hamstring stretch
calf stretch

b) warm up 5min
2-3 rounds
10 good mornings (empty bar)
5 burpees
100m run

c) sumo deadlift 12min
(cycle week 2/3)
build to a heavy 3 rep sumo deadlift
3 sec pause below knee on the way up

try to increase weight from 28.8.24.

d) conditioning 18min
for time
21-15-9 deadlifts 100/70kg
400m run

into

3 rounds
12 burpees
400m run