WODs

a) mobility 4min
1:00 each
table top bridge
dynmaic lat stretch
calf stretch
hollow hold / arch hold (30sec each)

b) warm up 6min
emom 6min (3 rounds)
1. bike
2. box jumps
3. 5-10 ring rows + 5-10 push ups

b) pull ups / dips 10min
1. 12- 20 pull ups / ring rows
2. 12 - 20 ring dips / bench dips

c) conditioning 20min
on the minute x 5 rounds
1-2. max cal bike
3. max no touch box jump overs 60/50
4. max burpee pull ups

a) mobility 4min
1:00 each
pass through
leg swing
samson stretch
dowel overhead squat

b) emom 6min
emom 6min (3 rounds)
1. single unders / double under practice
2. 8 kb swings + 8 goblet suqats

c) back squat 15min
3-5 sets:
1-3 reps @ 70-75%

d) conditioning 12min
5 rounds
30 double unders
10 overhead squats 40/30

into

1 round
30 overhead suqats 40/30
100 double unders

e) holds (optional) 10min
3-4 sets:
30sec single arm plank (each side)

a) mobility 4min
1:00 each
front rack stretch
warrior squat
handwalk + push ups
front squat hold

b) warm up
2 rounds
200m run (1st) 250/200m row (2nd)
5 tall muscle cleans
5 front squats
5 strict press

c) squat clean & jerk 10min
5 sets:
3 squat cleans + 1 split jerk

d) conditioning 25min
for time
1000m run
100m farmers carry 20/15
2000m row
200m farmers carry 20/15
1000m run
100m farmers carry 20/15

a) mobility 4min
1:00 each
handwalk
instep rotation stretch
sasmon stretch
bird dogs

b) warm up 5min
4 rounds
20 jumping jacks
15 glute bridges
10 sit ups
5 push ups

c) deadlift 15min
3-5 sets:
1-3 reps @ 70-75%

d) conditioning 17min
amrap 7 min
max power snatches 40/30
on the minute (starting at 0:00):
7 toes to bar

rest 3 minutes

amrap 7min
max bar facing burpees
on the minute (staerting at 0:00):
7 push press 40/30

e) holds (optional) 10min
3-4 sets:
30-60sec hip extension hold
1min rest

a) mobility 4min
samson stretch
kneeling lat stretch
scorpion
plank shoulder taps

b) warm up 4min
1 rounds
1:00 lunges
1:00 bike
1:00 rope body rows
1:00 burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 kettlebell goblet lunges
2. 10-15cal bike
3. 10-15 body rope rows
4. 10-15 hand release push ups
5. rest

a) mobility 4min
1:00 each
hip crossover
calf stretch
handwalk
plank

b) warm up 5min
in teams of 2
3 rounds each
A: single unders / double under practice
B: 10 sit ups + 10 glute bridges

c) team conditioning 40min
in teams of 2
for time

100-80-60-40-20
double unders
sit ups

into

1000m run

into

100-80-60-40-20
double unders
kettlebell swings 24/16