WODs

a) movement prep
amrap 5min
10/8cal row
8 ring rows
4 handwalk + push ups

b) prehab
2 rounds
30"on/10"off
barbell overhead hold
hollow hang

c) strength
build up to a 3rm push press within 12min

d) conditioning
5 rounds
for time
20/15cal row
15 pull ups
10 handstand push ups

rx+ chest to bar pull ups, strict handstand push ups
scaled jumping pull ups/ring rows, box supported handstand push ups, hand release push ups

a) movement prep
tabata
down ups
sumo squat stretch

b) prehab
2 rounds
30"on/10"off
db bottom of squat hold
hollow hold

c) strength
5 sets on every 3min
6 backsquats >75%
max strict toes to bar

d) conditioning
amrap 12min
3,6,9,12,15,18 etc reps
for time
db hang squat cleans 20/15
burpees over the db`s

SWEATCLUB
a) movement prep
tabata
jumping jacks
alt instep stretch + rotation

b) skill: double db power dleans

c) conditioning
8 rounds
30"on/15"off
ski
double db power cleans
sit ups
parallettes hop overs

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
down ups
twisted cross

b) skill: db push press

c) conditioning
emom 30
1. 15/10cal bike
2. 10-15 db push press
3. 10-15 knees to elbow
4. 6-10 burpee box jumps
5. rest

ENDURANCE
a) movement prep
both athletes run 400m
into
amrap 4min
10cal ski/patner does samson stretch

b) prehab
2 rounds
30"on/10"off
marching plank
arch hoid

c) conditioning
teams of two
10 rounds
for time and for max cal
400m run
max cal ski
*switch after each round

time cap 25min

a) movement prep
tabata
down ups
samson stretch

b) team conditioning
100/75cal row
100 power snatches 40/30
100 burpees over the bar
100 pull ups
100 overhead squats 40/30
100/75cal bike

a) movement prep
amrap 5min
15/10cal row
5 down ups

b) prehab
2 rounds
teams of two
30"on/15"off
top of handstand hold
barbell good mornings

c) strength
5 sets on every 3min
4 deadlifts >79%
max strict hspu

d) conditioning
amrap 12min
20/15cal row
10 single arm devils press 20/15

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) skill: row

c) conditioning
6 rounds
45"on/15"off
wall ball sit ups
db frontrack lunges
bench hop overs
row

a) movement prep
2 rounds
50"on/10"off
bike/ski
dynmaic bridge/twisted cross

b) prehab
2 rounds
30"on/10"off
top of dip hold
bottom of parallette hold

c) strength
emom 10min
1. 5-8 strict stationary dips
2. 30-45sec l-sit hold on paralettes

d) conditioning
emom 20min
1. 15/10cal ski
2. 15 sit ups
3. 15/10cal bike
4. 20 jumping lunges