WODs

a) mobiity 4min
1:00 each
90/90 stretch
handwalk
samson
bird dogs

b) warm up 5min
3 rounds
8 ring rows
8 good mornigs (empty barbell)
8 push ups
8 sit ups
8 squats

c) deadlift / strict pull ups 15min
5 supersets
A: 1-3 deadlifts @ 75-80%
B: 40-50% of unbroken strict pull ups*
*first set is unbroken for reps

d) conditioning 16min
on the 4:00 x 4
400m run
max body weight reps

1. pull ups
2. push ups
3. sit ups
4. squats

a) mobility 5min
rom drills

b) warm up 5min
3-5 rounds
5 snatch grip deadlifts (empty barbell)
5 tall muscle snatches
5 burpees

c) power snatch complex 15min
build to a heavy complex:
1 power snatch + 2 hang power snatch

d) conditioning 15min
8 rounds for time
8 power snatches 40/30
8 bar facing burpees

a) mobility 4min
1:00 each
pass through
scorpion
dynamic lat stretch
prone behind the neck press

b) warm up 5min
3 rounds
250/200m row
10 shoulder to overhead
dowel presses (1st round),
dowel push presses (2nd round),
dowel push jerks (3rd round)

c) strict press / handstand push ups 15min
5 supersets
A: 1-3 strict presses @ 75-80%
B: 40-50% of unbroken handstand push ups / push ups
*first set is unbroken for reps

c) conditioning 15min
for total reps
amrap 6min
1000/800m row
max shoulder to overhead 50/35

rest 2 minutes

amrap 4min
500/400m row
max shoulder to overhead 50/35

rest 1 minute

amrap 2min
250/200m row 1
max shoulder to overhead 50/35

a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
scorpions
bird dogs

b) warm up 5min
emom 6min (2 rounds)
1. plate jumps
2. burpees on plate
3. plate ground to overhead

c) conditioning 35min
emom 35min (7 rounds)
1. 15-25 alternating db snatches
2. 20-30 bench hop overs
3. 8-12 burpees
4. 10-15 cal bike
5. rest

a) mobility 3min
1:00 each
samson stretch
handwalk
dynamic lat stretch

b) warm up 8min
in teams of 2
2 rounds each
A: row
B: 1 round
20 squats
15 sit ups
10 push ups
5 pull ups / ring rows

c) team conditioning 35min
amrap 35min
1000/800m row
80 squats
60 sit ups
40 push ups
20 pull ups

a) mobility 4min
1:00 each
scorpion
sumo squat stretch
instep rotaion stretch
prone YTW (10 reps each)

b) warm up 4min
tabata (8 intervals)
push ups
squats

c) strict press 15min
3-5 sets:
1-3 reps @ 70-75%

d) conditioning 20min
on the 2:00 x 8 sets
250/200m row
amrap "Macho Man" 60/40

"Macho Man":
3 power cleans
3 front squats
3 push jerks

e) holds (optional) 10min
3-4 sets:
30sec L-sit hang