WODs

a) mobility 4min
1mn each
90/90 stretch
samson stretch
sumo squat stretch
superman swimmer kicks

b) warm up 5min
amrap 5min
5 deadlift (empty bar)
5 burpees
5 air squats

c) deadstop deadlifts 15min
for total load
5 sets of 5

d) conditioning 15min
amrap 15min
1-2-3-4-etc*
deadlifts 100/70
burpee pull ups
db thrusters 20/15

*add 1 rep every round

a) mobility 4min
1min each
samson stretch
curtsey squats
handwalk + push up
scorpion

b) warm up 4min
1 round for quality
1min lunges
1min db deadlifts
1min push ups
1min row

c) conditioning 30min
emom 30min
1. 14-20 jumping lunges
2. 10-15 db cleans
3. 10-15 hand release push ups
4. 10-15 row
5. rest

a) mobility 3min
1min each
sumo squat stretch
instep rotation stretch
kneeling lat stretch

b) warm up 5min
in teams of 2
2 rounds each
5 ring rows / pull ups
10 med ball squat + squat hold until partner finished ski

partner does
15/12cal ski

c) team conditioning
on the 4:00 x 10
10 strict pull ups
30 wall balls 9/6
max cal ski

a) mobility 4min
1min each
samson stretch
down dog and seal
scorpions
scapula push ups

b) warm up 5min
2 rounds
200m run
15 straight leg sit ups
10 push ups

c) bench press 15min
for total laod
5 sets of 5

conditioning 18min
on the 3:00 x 6
400m run
1 unbroken set toes to bar

score is total reps

a) mobility 4min
2min each
handwalks + scorpions
instep rotation + half front split

b) warm up
in teams of 2
2 rounds each
5 db burpee deadlifts 20/15
5 step overs
partner does
500m bike

c) long conditioning 32min
8 rounds for total reps

amrap 2min
max cal bike

amrap 2min
30 db snatches 20/15
15 burpee box jump overs

*pick up where you left off

a) mobility 4min
1min each
warrior squats
lateral squat stretch
calf stretch
lat stretch

b) warm up 4min
for quality
100 single unders
20 air squats
50 single unders
10 front squats (empty bar)

c) front squat 15min
for total load
5 sets of 5

d) conditioning 18min
amrap 18min
500m row
30 push press 40/30
100 double unders
500m row
30 front squats
100 double unders
500m row
30 thrusters
100 double unders