WODs

a) mobility 3min
1:00 each
pass throughs
over head squats (dowel)
leg swings

b) warm up 5min
amrap 5min
10 good mornings (empty bar)
8 snatch grip behind the neck press
6 overhead squats
4 burpees

c) overhead squat 12min
3x5 pausing overhead squats @ 70%

3 sec bottom pause

d) conditioning 10min
amrap 10min
2-4-6... devils press 22.5/15kg
15 wall balls

e) bike intervals 6min
6 rounds for calories
20sec max effort bike
40sec rest

a) mobility 4min
1:00 each
elbow instep rotation
scorpion
calf stretch
kneeling lat stretch

b) warm up 6min
3 rounds
30 sec on / 10 sec off
ring rows
push ups
single unders

c) bench press + pull up 18min
4 sets
4 bench press* @ 70-75%
6-12 strict pull ups (more than last week)

5 second down

d) conditioning 12min
amrap 12min
8 db push jerks (r) 22,5/15kg
8 pull ups
8 db push jerks (l)
40 double unders

a) mobility 4min
1:00 each
samson stretch
hand walk
inverted hamstring stretch
hip crossovers

b) warm up 5min
amrap 5min
5 burpees
10 straight leg sit ups
15 good mornings (empty bar)

c) deadlift 12min
3x10 deadlifts @ 68%
last set is max reps

d) conditioning 15min
amrap 15min
5 deadlifts 100/70kg
10 toes to bar
15 burpees over the bar

a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
sumo squat stretch
cossack squats

b) warm up 5min
2 rounds
10 front squats (empty bar) + 10 sec bottom hold
10 shoulder press + 10 sec overhead hold
10 thrusters
10/8 cal row

c) back squat + handstand push up 15min
3 sets
2 back squats*
5-10 strict handstand push ups

*start at 82% and build to heavy

d) conditioning 15min
3 rounds
amrap 3min
500/450m row
max thrusters 40/30kg

3 min rest

a) mobility 3min
1:00 each
elbow instep rotation
dynamic lat stretch on box
calf stretch

b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
10 step ups
bike / ski

c) power clean 10min
work up to a moderate-heavy single

d) conditioning 20min
4 rounds for time
30/24 cal bike / ski
20 box jumps 60/50
10 power cleans 70/50 kg

a) mobility 3min
1:00 each
samson stretch
hand walk
scorpion

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 db swings
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 db snatches
4. 8-15 cal bike
5. rest