WODs

a) movement prep
tabata
jumping jacks
samson stretch

b) skill: db single arm hang power clean & jerk

c) conditioning
emom 30min
1. 15/10cal ski
2. 12 db single arm hang power clean & jerk
3. 12 db single arm overhead lunges
4. 50 rope jumps
5. 6-8 single arm devils press
6. rest

ENDURANCE
a) movement prep
45"on/15"off
row
samson stretch
ski
instep stretch + rotation
bike
handwalk

b) conditioning
3 sets
for max cal
3min row
30sec rest
2min ski
30sec rest
1min bike
2min rest

*Start rowing at about 70%. Increase to 80% with the ski and go as hard as you can for a minute on the bike. Here you work at 90% of your capacity.

a) movement prep
amrap 5min
100m run
10 samson stretch
10 hollow rocks

b) conditioning
teams of two
100 power cleans 40/30
100 burpees over the bar
1mile run
100 push jerks 40/30
100 pull ups

a) movement prep

b) strength
5 sets on every 3min
5 deadlifts > 75%
max strict hspu

scale box supported strict hspu

c) conditioning
amrap 12min
20 alt db snatches 25/15
20 box jump overs 60/50

rx+ 30/20

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
hollow rocks

b) skill: db snatches

c) conditioning
8 rounds
45"on/15"off
bike
alt db snatches
box jump overs
sit ups

a) movement prep
50"on/10"off
ski
down dog & seal
bike
dynamic bridge

b) strength
emom 10min
1. 4-6 strict pull ups
2. 4-6 strict stationary dips

scale: neg pull ups, banded pull ups, bench dips

c) conditioning
3 sets
for max reps
amrap 4min
25/20cal ski
20 ball slams 20/15
max bike
2min rest

scale 20/15cal, 15/10

a) movement prep
2 rounds
50"on/10"off
row
sumo squat stretch

b) strength
5 sets on every 2min
3 backsquats > 83%

c) conditioning
50/35cal row
25 goblet squats
25 toes to bar
50 swings
25 toes to bar
25 goblet squats
50/35cal row

SWEATCLUB
a) movement prep
2 rounds
45"on/15"off
instep stretch + rotation
alt bird dog

b) skill: kb swings

c) conditioning
emom 30min
1. 15/10cal row
2. 10-15 goblet squats
3. 10-15 knee raises/toes to bar
4. 10-15 swings
5. rest

a) movement prep
2 rounds
40"on/10"off
rope jumps
handwalk + push ups
hollow hold

b) strength
4 sets
6 bench press (climbing)
30sec l-sit hold on parallettes

c) conditioning
amrap 12min
30 double unders
10 push jerks 50/35
5 bar muscle ups

scale jumping bar muscle ups, pull ups