WODs

a) mobility 4min
1:00 each
inverted hamstring stretch
table top bridge
calf stretch
plank

b) warm up 5min
4 rounds
50 single unders
5 deadlifts (building in weight)
5 burpees

c) deadlift / strict ring dips 15min
A: 3-4 sets of 4-6 deadlifts @ 70-75%
*4-5sec isometric
B: 2-3 sets of 12-20 ring dips / bench dips

d) conditioning 15min
5 rounds for time
40 double unders
20/15cal row
10 toes to bar

a) mobility
1:00 each
scorpions
down dog and seal
sumo squat stretch
prone snowangels

b) warm up 5min
in teams of 2
2 rounds
A: 200m run
B: 15 squats
10 push ups
5 pull ups / ring rows

c) strict press / rope climb 15min
A: 3-4 sets of 4-6 strict press @ 70-75%
*4-5 sec isometric
B: 2-3 sets of 5-6 rope climbs

d) conditioning 20min
3 rounds for time
50 squats
400m run
30 sit ups
20 push ups
10 chest to bar pull ups

a) mobility 5min
rom drills

b) barbell clean warm up 5min
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats

c) power clean & jerk 10min
build to heavy
power cleans & push jerk

d) conditioning 20min
for time
15 unbroken clean & jerks 50/35
30/20cal ski / bike

rest 2min

12 unbroken clean & jerks
30/20cal bike / ski

rest 2min

9 unbroken clean & jerks
30/20cal ski / bike

2min rest

6 unbroken clean & jerks
30/20cal bike / ski

*every break on the barbell: 10/8cal penalty

a) mobility 4min
1:00 each
warrior squat
barbell ankle stretch
front rack stretch
marching plank

b) warm up 5min
1 round
250/200m row
10 push ups
10 sit ups
10 back squats (empty bar)
250/200m row
10 push ups
10 sit ups
10 front squats (empty bar)

c) back squat / strict pull ups 15min
A: 3-4 sets of 4-6 back squats @ 70-75%
*4-5sec isometric
B: 2-3 sets 12-20 strict pull ups / ring rows

d) conditioning 15min
for max reps
amrap 5min
750/600m row
12 front squats 60/40
max bar facing burpees

amrap 5min
750/600m row
12 front squats 60/40
max burpee pull ups

amrap 5min
750/600m row
12 front squats 60/40
max burpee box jumps 60/50

a) mobility 4min
1:00 each
inverted hamstring stretch
samson stretch
instep rotation stretch
prone snowangels

b) warm up 6min
emom 6min
1. row
2. plate ground to overhead
3. plate overhead lunges

c) conditioning 35min
emom 35min (12 rounds)
1. 10-15 cal row
2. 5-10 plate ground to overhead + 5-10 plate overhead lunges
3. rest

a) mobility 4min
2:00 partner hamstring stretch
1:00 partner shoulder stretch

b) warm up 6min
on every 90sec x 4 rounds
A: ski
B: 5 deadlift (light weights) + 5 push ups + top of push up hold

c) team conditioning 35min
20 rounds for time
5 deadlifts 100/70
10 push ups
150/100m ski

*athletes switch after each completed round