WODs

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

a) mobility 4min
1min scorpion
1min warrior squats
1min samson stretch
1min barbell ankle stretch

b) warm up 5min
3 rounds
5 push ups
10 squats
20sec barbell overead hold

c) complex 10min
work up to a heavy complex of
1 strict press +
3 push press

d) conditioning 20min
3 rounds
15 double db squats
15 push ups on db

40 shuttle double db farmers carry (8m)

3 rounds
45 air squats
15 double db shoulder to overhead

rx+ handstand push ups, 22.5/17.5
rx 20/15
sc 15/10

a) mobility 4min
1min foam rolling back
1min lat stretch on foam roller
1min 90/90 stretch
1min hand walk push up

b) warm up 6min
2 rounds
12 box step ups
10 hang muscle cleans (unloaded bar)
8 ring rows
6 burpees

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

d) conditioning 18min
for time
9,6,3 reps
power clean
burpee box jump overs

into

12,9,6 reps
hang power clean
box jump overs

into

15,12,9 reps
deadlift
burpees over the bar

rx+70/50
rx 60/40
sc 40/30

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

b) warm up 6min
2 rounds
1min bike
1min push ups
1min row
1min step ups

c) sweat club 30min
emom 30min
1. 10-15cal bike
2. 15-20 push press
3. 10-15cal row
4. 10-20 box jumps
1min rest