WODs

a) mobility / warm up 5min
in teams of 2
3 rounds (each)
A/B: 200m run
B/A: 10m duck walk (down) 10m burpee broad jumps (back)

b) team conditioning 35min
6 rounds for time
400m run
42 wall balls 9/6
24 burpees

a) mobility
1:00 each
kneeling lat stretch
instep rotation
half front split
scapula retractions

b) warm up
1 round
200m row
9 ring rows
200m row
6 strict pull ups
200m row
3 weighted strict pull ups

c) weighted pull ups 10min
for total load
5 x 3

d) conditioning 20min
5 rounds for time
400/300m row
20 swings 24/16
10 strict pull ups

a) mobility 4min
1:00 each
scorpion
down dog and seal
samson stretch
scapula push ups

b) warm up 6min
emom 6min
1. bike
2. elbow to plank

c) bench press 15min
for total load
5 x 3

d) gymnastics conditioning 16min
emom 16min
1. 15/12cal bike
2. max toes to bar

a) mobility 4min
1:00 each
scorpion
ankle stretch on box (30s each)
warrior squats
box front rack stretch

b) warm up 5min
3 rounds
5 front squats (empty bar)
5 burpees box jumps / step ups

c) front squats 15min
for total load
5 x 3

d) conditioning 15min
amrap 15min
15 burpee pull ups
15 front squats 70/50
15 box jumps 60/50

a) warm up 4min
1:00 each
calf stretch
hip crossovers
hand walks
plank

b) warm up 5min
1 round
2:00 single unders / double under parctice
10 sit ups
2:00 cal row
10 sit ups

c) conditioning 30min
for time
50-40-30-20-10 reps
double unders
30m farmers carry 20/15
sit ups
30m farmers carry 20/15
cal row*
30m farmers carry 20/15

female cal 35-28-21-14-7

a) mobility 4min
1:00 each
samson stretch
instep rotation stretch
sumo squat stretch
glute bridge (walk outs)

b) warm up 5min
9-6-3
deadifts*
burpees
*building in weight

c) deadlifts 15min
for total load
5 x 3

d) conditioning 15min
4 rounds x amrap 3min
10 hang power cleans 60/40
40 air squats
max burpees over the bar
rest 1:00 between rounds