WODs

a) mobility 4min
1min instep rotations
1min hnadwalk + push up
1min alternating calf stretches
1min hip cross overs

b) warm up 5min
2 rounds
6 supinated grip ring rows
8 superman (1sec hold)
10 straight leg sit ups
1min rope jumps

c) chin ups (cycle) 9min
based on max reps
5-9 reps: 4-4-4-3-2
10-14 reps: 9-8-8-7-6
15-19 reps: 12-10-10-8-6
20-24 reps: 18-15-14-10-6
25+ reps: 20-16-16-12-8

d) conditioning 19min
5 x amrap 3min
4 devils press 20/15
6 toes to bar
24 double unders

1min rest between rounds

a) mobility 3min
1min scorpion
1min hand walk
1min sumo squat stretch

b) warm up 6min
2 rounds
1min bike
1min squats
1min kb deadlifts

c) sweat club 32min
emom 32min
1. 10-15 wall balls
2. 10-15cal bike
3. 15-20 kb swings
1min rest

a) mobility 3min
handwalk + push up
scorpion
samson stretch

b) warm up 6min
2 rounds
8 straight arm burpees
8 ring rows
8 tall muscle clean
partner does ski

c) conditioning 30min
in teams of 2
for max reps

amrap 10min
20 burpee pull ups / bar muscle ups
60 hang power cleans 60/40
max cal ski

3min rest

amrap 8min
20 burpee pull ups / bar muscle ups
40 hang power cleans 60/40
max cal ski

3min rest

amrap 6min
20 burpee pull ups/ bar muscle ups
20 hang power cleans 60/40
max cal ski

a) mobility 4min
1min scorpions
1min calf stretch
1min handwalk + push up
1min sumo squat stretch

b) warm up 6min
2-3 rounds
6 push ups
9 db goblet squat
12 alt db deadlift
30sec rope jumps

c) back squat (cycle) 12min
4 x 5 back squats 85% of 3rm

d) conditioning 13min
amrap 13min
3 strict ring dips
30 double unders
3 db snatches 20/15
3 ring dips
30 double unders
6 db snatches
3 ring dips
30 double unders
9 db snatches

a) mobility 3min
1min arm circles (30sec each direcition)
1min hand walk + push up
1min samson stretch

b) warm up 6min
emom 6min
1. 30-45sec nose to wall handstand hold
2. 30-45sec plank hold
3. 30-45sec superman hold

c) strong(wo)man 38min
in teams of 2
for total reps

amrap 8min
unstable overhead carry

2min rest

amrap 8min
standing sled pull 60/40

2min rest

amrap 8min
burpee over the blocks

2min rest

amrap 8min
kb baby carry 40/32

a) mobility 4min
1min active hamstring stretch
1min 90/90 stretch
1min instep rotations
1min samson stretch

b) warm up 6min
1min bike
1min row
1min straight leg sit up

c) deadlift cycle 12min
6 x 4 deadlifts
*start with the heaviest load from last week and build to a heavy set of 4reps

d) conditioning 18min
for time
2min on / 1min off
2000m bike
1000m row
50 toes to bar
*work in intervals of 2min on, 1min off