WODs

a) mobility 3min
scropion
kneeling lat stretch
handwalk

b) warm up 6min
1 round
2:00 cal row
2:00 cal bike
2:00 5 ring rows, 5 push ups

c) conditioning 34min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 single arm dumbbell push presses (each arm)
3. 10-15 cal bike
4. 10-15 ring rows
5. rest

a) mobility 3min
1:00 each
samson stretch
instep rotation stretch
cobra good mornings

b) warm up 5min
in teams of 2

1 round each
A: 1:00 plank hold
B: amrap
10 russian swings 24/16
max lunges

into

1 round each
A: 1:00 deadhang hold
B: amrap
10 lunges
max russian swings 24/16

c) team conditioning 30min
in teams of 2
for time

200 swings 24/16
partner: plank hold

300 abmat sit ups
partner: goblet hold 24/16

200 kb goblet lunges 24/16
partner: deadhang hold

a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
handwalk + scorpion

b) warm up 5min
2 rounds
15 air squats
12 banded good mornings
9 push ups

c) conditioning 20min
amrap 5min
buy in: 20 wall balls 9/6
15 deadlifts 80/60
15 hand release push ups

2:30 rest

amrap 5min
buy in: 35 wall balls 9/6
12 deadlifts 80/60
12 hand release push ups

2:30 rest

amrap 5min
buy in: 50 wall balls 9/6
9 deadlifts 80/60
9 hand release push ups

d) back squat 10min
build to a heavy set of 5 reps

a) mobility 3min
1:00 each
scorpion
handwalk
calf stretch

b) warm up 6min
not for time
2 rounds
10 (knee) push ups
200m row (easy)
40 single unders
1 round
5 burpees
200m row (moderate)
20 double unders

c) conditioning 20min
4 rounds for time
25-20-15-10 burpees over the rower
500/400m row
75 double unders

d) midline 8min
emom 8min
1. 1-3 wall walks
2. 5-10 rower pyke ups

a) mobility 3min
1:00 each
passt through
sumo squat stretch
overhead squat (dowel)

b) warm up 6min
amrap 6min
10 good mornings (empty bar)
10 overhead sqauts (empty bar)
10 straight leg sit ups

c) overhead squat 12min
build to a heavy set of 5 reps

d) conditioning 15min
amrap 15min
3-6-9-12-15 etc.
ball slams 20/15
slam ball squats 20/15
toes to bar

a) mobility 3min
1:00 each
inverted hamstring stretch
instep rotation stretch
back rack elbow rotations

b) warm up 6-8min
1 round
15/12cal ski/bike
then
15 deadlifts (empty bar)
15 box step overs 60/50
12 hang muscle cleans
12 box step overs 60/50
9 muscle cleans
9 box step overs 60/50
then
15/12cal bike/ski

c) power clean 12min
build to a heavy set of 3 reps

d) conditioning 15min
for time
45/30 cal ski

30-20-10 reps
dumbbell cleans 20/15
dumbbell box step overs 60/50

45/30 cal bike