WODs

rest day

GAMES MANIA

a) mobility 4min
1:00 each
sumo squat stretch
samson stretch
scorpions
hip cirlces (30s each)

b) warm up 5min
2 rounds
100m run
1 round of "Cindy"*

*5 pull ups
10 push ups
15 squats

c) back squat 15min
for total load
5 sets of 2

d) conditioning 16min
on the 2:00 x 8 rounds
100m run
max rounds of "Cindy"

*pick up where you left off each round

a) mobility 4min
1:00 each
calf stretches
curtsy squats
scorpions
plank

b) warm up 5min
2 rounds
5 sit ups
5 box jumps 60/50
5 front rack reverse lunges 35/25
5 push press

c) conditioning 30min
amrap 30min
60 abmat sit ups
45 box jumps 60/50
30 front rack reverse lunges 35/25
15 push press 35/25

a) mobiity 4min
1:00 each
cat cow
instep rotation stretch
handwalks
glute bridge (walk outs)

b) warm up 6min
3 rounds
100m run
10 push ups
5 deadlifts*
*building in weight

c) deadlifts 15min
for total laod
5 sets of 2

d) conditioning 10-15min
for time
55 dumbbell deadlifts 20/15
55 dumbbell floor presses
55 dumbbell power cleans

a) mobility 4min
1:00 each
table top bridge
calf stretch
sumo squat stretch
plank shoulder taps

b) warm up 4min
amrap 4min
30 single unders
1 strict press (empty bar)
30 single unders
2 strict press (empty bar)
...
add 1 strict press each round

c) strict press 12min
for total laod
5 sets of 2

d) conditioning 10min
amrap 10min
30 double unders
1 thruster
30 double unders
2 thrusters
....
add 1 thruster each round

e) accessory 8min (optional)
2-3 sets of 8-12 reps
front rack lunges
ring dips