WODs

a) movement prep
tabata
down ups
samson stretch

b) strength
amrap 10min
max turkish get ups

c) conditioning
4 rounds
for total reps
amrap 2:30min
25/20cal ski
10 goblet squats 24/16
max swings 24/16
2:30min rest

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
handwalk + push ups
reverse snow angels
twisted cross

b) skill kb swing

c) conditioning
emom 30min
1. 15/10cal bike
2. 15 kb swings
3. 10-15 push ups
4. 15/10cal ski
5. rest

a) movement prep
2 rounds
40"on/15"off
rope jumps
prisoner good mornings
alt twisted cross

b) conditioning
"Bradshaw"
for time
10 rounds
3 handstand push ups
6 deadlifts 100/70
12 pull ups
24 double unders

a) movement prep
2 rounds
45"on/10"off
step ups
down dog & seal
med ball bottom of squat hold

b) strength
6 sets on every 2min
4 frontsquats > 72% moderate

c) conditioning
5 rounds
for time
15 wall balls 20/14
15 box jump overs 60/50
30 sit ups

SWEATCLUB
a) movement prep
amrap 5min
30 mountain climbers
10 arch rocks
10 sumo squat stretch
10 hollow rocks

b) skill wall balls

c) conditioning
10 rounds
30"on/10"off
wall balls
box jump overs
row
kb russian twist

a) movement prep
amrap 5min
10/8cal row
8 handwalk + push ups
8 reverse snow angels

b) strength
5 sets on every 3min
3 push jerks (climbing)
*start 70% moderate

c) conditioning
for time
10, 20, 30, 40, 50cal row
5, 10, 15, 20, 25 reps
push jerks 40/30

a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch
hollow hold

b) strength
build up to a heavy complex
power clean + hang squat clean within 12min

c) conditioning
for time
21, 15, 9 reps
power clean 60/40
toes to bar
12. 9, 6 reps
hang squat cleans 60/40
bar muscle ups

scale 40/30, knee raises, jumping bar muscle up, strict pull ups

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
jumping jacks
inverted hamstring stretch
down ups

b) skill double db power clean

c) conditioning
8 rounds
30"on/10"off
ski
double db power clean
knee raises
burpees over parallettes

a) movement prep
tabata
down ups
sumo squat stretch

b) skill db thruster

c) conditioning
emom 30min
1. 15/10cal bike
2. 10-14 db thruster
3. 10-14 db step ups
4. 15/10cal row
5. 10 db burpee deadlifts

ENDURANCE
a) movement prep
2 rounds
250/200m ski
250/200m row
200m run

b) 2 rounds
40"on/10"off
samon stretch
instep stretch + rotation
hollow hold

b) conditioning
every 3min for 36min
1. 500/400m ski
2. 500/400m row
3. 400m run