WODs

a) mobility 4min
tabata (8 intervals)
1. sumo squat stretch
2. samson stretch

b) warm up
emom 4min
1. air squat
2. bike
3. db good mornings
4. ski

conditioning 35min
emom 35min (7 rounds)
1, 15-20 wall balls
2. 10-15 cal bike
3. 15-20 alt. db snatches
4. 10-15 cal ski
5. rest

a) mobility 4min
2min each
handwalk + scorpion
instep rotations + hamstring stretch

b) warm up 6min
in teams of 2
2 rounds
12 deadlifts (empty bar)
9 hang muscle cleans
6 push press
parnter does burpee box step ups

c) team conditioning 35min
in teams od 2
for time
6 rounds
16 deadlifts 60/40
16 burpees over the bar

into

6 rounds
12 hang power cleans 60/40
12 box jumps 60/50

into

6 rounds
8 push jerks 60/40
8 burpee box jumps 60/50

a) mobility 5min
ROM drills

b) snatch warm up 5-10min

c) snatch complex 10min
build to a heavy complex
1 power snatch
2 overhead squats

d) conditioning 15min
3 rounds for time
400m run
12 overhead squats 60/40
21 toes to bar

a) mobility 3min
1min each
kneeling lat stretch
table top bridge
bird dogs

b) warm up 6min
emom 6min
1. 5 ring rows + 5 push ups
2. 10/8 cal bike
3. 15 banded good mornings

c) functional bodybuilding 15min
4 supersets
10-12 alt kettlebell gorilla rows
10-12 stationary dips

d) conditioning 16min
emom 16min (4 rounds)
1. max cal bike
2. max kettlebell high pulls 32/24
3. max hand release push ups
4. rest

a) mobility 3min
1min each
barbell ankle stretch
warrior squats
barbell glute bridges (empty bar)

b) warm up 5min
for quality
7 front squats (empty bar)
7 ring rows
7 push press
7 burpees
7 thrusters

c) front squat 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
7 rounds for time
7 thrusters 40/30
7 pull ups
7 burpees

a) mobility 4min
1min each
scorpions
table top bride
handwalk push ups
scapula push ups

b) warm up 5min
for quality
20cal row (easy)
10 push ups
10cal row (moderate)
5 wall walks

c) bench press 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
for time
60/45cal row
30 handstand push ups
40/30 cal row
20 handstand push ups
20/15cal row
10 handstand push ups