WODs

a) mobility 4min
1:00 each
handwalks
samson stretch
quadruped THS rotation (30sec each side)
bird dogs

b) warm up 5min
3 rounds
45sec on / 15sec off
1. echo bike
2. 5 good mornings (empty bar) + x push ups
3. ski

c) deadlift / handstand push ups 15min
3-4 supersets
A: 1-2 deadlifts @ 85-90%
B: 80-90% of unbroken strict handstand push ups*
*1st set is unbroken max reps

d) conditioning 18min
6 rounds for reps
minute 1: max cal echo bike
minute 2: max shuttle runs (10m)
minute 3: max cal ski

a) mobility 4min
1:00 each
hip cross over
childs pose
samson stretch
single arm plank (30sec each)

b) warm up 8min
2 rounds
1:00 sit ups
1:00 lunges
1:00 ring rows
1:00 row

c) emom 35min (7 rounds)
1. 15-20 wall ball sit ups
2. 10-20 jumping lunges
3. 10-16 db plank row
4. 10-15 cal row

a) mobility 4min
1:00 each
handwalk
scorpion
samsons sretch
plank shoulder taps

b) warm up 5min
in teams of 2
on 1:30 x 4 rounds (2 rounds each)
A: bike
B: 10 deadlifts (empty bar) + nose to wall hanstand hold (remaining time) / tall plank hold

c) team conditioning 30min
in teams of 2
on the 6:00 x 5 rounds
2500/2000m bike
20 deadlift 100/70
max wall walks

a) mobility 4min
1:00 each
pass through
dowel lat stretch
leg swings (30sec each side)
dowel overhead squats

b) warm up 5min
10-8-6-4-2 rep
overhead squats (empty bar)
ring rows
5 burpees between rounds

c) back squat / pull up 15min
3-5 supersets
A: 1-3 back squats @ 80-85%
B: 60-70% of unbroken strict pull ups *
*first set is unbroken for reps

d) conditioning 15min
21-18-15-12-9 reps for time
overhead squats 40/30
burpees over the bar

a) mobility 4min
1:00 each
handwalk
curtsy squat
instep rotation stretch
hollow hold / arch hold (30sec each)

b) warm up 5min
3 rounds
10 step ups
10 slam ball over shoulder
10 box shoulder taps

c) handstand skill practice 10min
10min practice handstand / handstand walk

d) conditioning 20min
amrap 20min
10-20-30-40-50 etc
slam ball box step ups 60/50
ball slams 20/15

*100m slam ball carry after each round

a) mobility 4min
1:00 each
dynamic pigeon
instep rotation stretch
table top bridge
bird dogs

b) warm up 5min
3-4 rounds
8 push ups
16 supermans
32 single unders

c) deadlift / strict ring dips 15min
3-5 supersets
A: 1-3 deadlifts @ 80-85%
B: 60-70% of unbroken strict ring dips*
*first set is unbroken for reps

d) conditioning 16min
amrap 16min
5 unbroken double unders
15 weighted sit ups 15/10
200/150m row
10 unbroken double unders
15 weighted sit ups 15/10
200/150m row
...

add 5 unbroken double unders each round