WODs

a) mobility 3min
1min each
samson
pass through
(marching) plank

b) warm up 6min
2 rounds
1:00 sit ups
1:00 push ups
1:00 bike

c) conditioning 30min
emom 30min (6 rounds)
1. 15-20 wall ball sit ups
2. 15-20 db push presses
3. 10-15cal bike
4. kb high pull
5. rest

a) mobility
1min each
samson stretches
toe touches
bid dogs

b) warm up 6min
2 rounds each (teams of 2)
10 alternating db deadlifts
10 alternating goblet lunges
partner runs 200m

c) team conditioning
amrap 30min
40 db snatch 20/15
40 db oh lunges
400m run with db

a) mobility 5min
ROM drills

b) clean & jerk warm up 5-10min

c) clean & jerk 10min
buld to a heavy 1rep clean and jerk

d) conditioning 20min
amrap 20min
50 wall balls 9/6
40 box jumps 60/50
30 toes to bar
20 clean & jerks 50kg
10 burpee pull ups / muscle ups

a) mobility 4min
1min each
sumo squat stretch
lateral squat stretch
sasmon stretch
glute bridges

b) warm up 4min
1 rounds
1:00 ski
1:00 back squats (empty bar)
1:00 db ball deadlift
1:00 bike

back squats 20min
1. build to a heavy 1rep back squat
2. 3 x 4 back squats @ 80-85%

conditioning 15min
4 rounds for reps
1:00 max cal ski
1:00 max ball slams
1:00 max cal bike
1:00 rest

a) mobility 5min
1min each
instep rotation stretch
kneeling lat stretch
down dog and seal
alt calf stretch
alt bird dogs

b) warm up 6min
2 rounds for quality
45sec work / 15sec rest
rope rows
box step overs 60/50
banded good mornings

c) rope climbs 10min
10-15 rope climbs

d) conditioning 12min
10,9,8,7,6,5,4,3,2,1 rep
deadlift 100/70
burpee box jump overs 60/50

a) mobility 4min
1min each
hand walk + push ups
scorpions
samsions stretch
reverse snowangels

b) warm up 6min
2 rounds of
45sec work / 15 sec rest
row
hand release push ups
barbell overhead hold (empty bar)

c) strict press 15min
1. build to a heavy 1rep press
2. 3 x 3 @ 85%

d) conditioning 15min
amrap 15min
100m row
1 wall walk
200m row
2 wall walk
300m row
3 wall walk
etc.