WODs

a) mobility 3min
1:00 each
hand walk
cossack squat
kneeling lat stretch

b) warm up 5min
3 rounds
10 ring rows
10 air squats
20 marching planks

c) back squat 12min
5 sets
3 back squats
start first working set @ 80%

d) conditioning 18min
7 rounds for time
7 chest to bar pull ups
7 db front squats 20/15kg
7 db push jerks right
7 db push jerks left

a) mobility 4min
1:00 each
hand walk
scorpion
hip crossovers
lat stretch

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 burpees
1:00 ring rows

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 medball sit ups
2. 8-15 cal row
3. 5-10 single arm devils press
4. 10-20 paralette jump overs
5. rest

IT'S GAMES WEEK!

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

b) warm up 6min
amrap 6min
2 rounds
10 air squats
10 push ups
partner bikes
then
2 rounds
5 front squats (empty bar)
5 press
5 thrusters
partner runs 100m

c) team conditioning 30min
"Echo Thruster Final 2.0"
in teams of 2
for time
800m run
42-36-30
cal bike
thrusters 40/30kg
then
80 overhead lunges 40/30kg
800m run

IT'S GAMES WEEK!

a) mobility 3min
1:00 each
hand walk
scorpion
inverted hamstring stretch

b) warm up 5min
3 rounds
10 prisoner good mornings
20 marching plank
40 single unders

c) conditioning 31min
"Parallel-Bar Pull"
8 rounds for total reps
1:00 marching dip support
1:00 fat rope jumps
1:00 sumo deadlift high pulls 32/24kg
1:00 rest

IT'S GAMES WEEK!

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

b) warm up 5min
tabata (20sec on / 10sec off)
9 intervals
hollow hold
arch hold
air squats

c) front squats 15min
3-5 sets
5 front squats
1st set @ 75% and build from there.
rest 1-2min between sets

d) conditioning 12min
"Ski-Bag"
for time
30 cal ski
60 dball squats 20/15kg
20 cal bike
40 dball squats 20/15kg

IT'S GAMES WEEK!

a) mobility & warm up 6min
line drills

c) snatch 15min
1 rm squat snatch

d) conditioning 15min
"Helena"
3 rounds for time
400m run
12 bar muscle ups
21 db snatches 20/15kg