WODs

a) mobility 4min
1:00 each
calf strechtes
front rack stretch
handwalk
glute bridges

b) warm up 6min
2 rounds
50 rope rope jumps
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats

c) hang clean complex 10min
5 sets:
1 hang power clean +
1 hang squat clean

d) conditioning 20min
5 rounds for time
60 double unders
12 hang power cleans 60/40
4-8-12-16-20 pull ups

rest 1min after each round

a) mobility 4min
1:00 each
sumo squat stretch
samson stretch
instep rotation stretch
bird dogs

b) warm up 6min
2 rounds
100m easy jog
1:00 wall sit
1:00 step ups

c) back squats 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric

d) conditioning 18min
on the 3:00 x 6
400m run
8 db box step overs 20/15

e) hold (optional) 10min
3-5 sets:
30-60sec hang from the bar
rest 1min between sets

a) mobility 4min
handwalk
instep rotation stretch
calf stretch
hollow / arch hold (30sec each)

b) warm up 4min
1 round
1:00 sit ups
1;00 bike
1:00 step ups
1:00 russian kb swings

c) conditioning 35min
emom 35min (7 rounds)
1. wall ball sit ups
2. bike
3. box jumps
4. kb swings
5. rest

a) mobility 4min
1:00 each
banded partner hip flexor stretch (each side)
partner shoulder stretch

b) warm up 5min
in teams of 2
2 rounds each
A: 10/8cal bike
B: 7 thrusters (empty bar) + 7 burpees

c) team conditioning 36min
for total calories
amrap 7min
49 thrusters 20/15
49 burpees over the bar
max cal bike

rest 2:00

amrap 7min
42 thrusters 30/20
42 burpees over the bar
max cal bike

rest 2:00

amrap 7min
35 thrusters 40/25
35 burpees over the bar
max cal bike

rest 2:00

amrap 7min
28 thrusters 50/30
28 burpees over the bar
max cal bike

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