WODs

a) mobility 4min
1:00 each
sumo squat stretch
instep rotation stretch
lat stretch on ball
med ball squat hold

b) warm up 5min
10-8-6-4-2 reps
medball deadlifts
medball front squats
medball strict press
medball floor slams

c) back squats 12min
3-4 sets: 1-3 reps @ 80-85%
*3-4 sec isometric

d) conditioning 15min
on the minute x 15
1. 1 wall ball 9/6 + max burpees
2. 2 wall balls 9/6 + max burpees
3. 3 wall balls 9/6 + max burpees
...
15.15 wall balls + max burpees

e) hold (optional) 10min
3-4 sets
30-60sec reverse plank
rest 1min between sets

a) mobility 4min
1:00 each
scorpion
handwalk
samson
bird dogs

b) barbell warm up 5min
2 rounds
100m run
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats

c) power clean 10min
5 sets:
3 power cleans @ 70-75%

d) conditioning 20min
amrap 20min
1 power clean 80/60
1 ring muscle ups
100m run
2 power clean 80/60
2 ring muscle ups
100m run
2 power clean 80/60
2 ring muscle ups
100m run
...
add 1 rep each round

mobility 4min
scorpions
handwalks
curtsy sqauts
bird dogs

warm up 4min
1 round
1:00 wall walks
1:00 cal row
1:00 kb deadlifts
1:00 burpee step ups

emom conditioning 35min
emom 35min (7 rounds)
1. 2-5 wall walks
2. 10-15cal row
3. 15-20 kb high pulls
4. 5-10 burpees box jumps 50cm
5. rest

a) mobility 4min
1:00 each
partner shoulder stretch
partner hip flexor stretch (each side)

b) warm up 6min
on every 90sec x 4
1. 250/200m easy ski
2. 10 push ups + 10 lunges +
overhead hold in the remaning time

c) team conditioning 30-35min
in teams of 2
for time
60/50 cal ski
120 push ups
60/50 cal ski
120 front rack lunges 40/30
60/50 cal ski
120 push press 40/30
60/50 cal ski

a) mobility 4min
1:00 each
sasmon stretch
instep rotation
inverted hamstring stretch
glute bridge (walk outs)

b) warm up 6min
1:00 row
1:00 good mornings
1:00 sit ups

c) deadlift 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric

d) conditioning 18min
for time
15-12-9-6 reps
deadlifts 100/70
cal row (x2)

into

6-9-12-15 reps of
toes to bar
cal row (x2)

e) hold (optional) 10min
3-5 sets:
30-60sec side plank hold (each side)
rest 1min between sets

a) mobility 4min
scorpions
kneeling lat stretch
handwalk
scapula push ups

b) warm up 5min
2-3 rounds
100m easy jog
10 ring rows
10 push ups

c) pull ups / dips 10min
emom 10min
1. 2-5 strict weighted pull ups
2. 2-5 strict weighted ring dips

d) conditioning 20min
for time
400m run
45 burpees over the db
100m farmers carry
400m run
30 burpees pull ups
100m farmers carry
400m run
15 dumbbell burpees
100m farmers carry

dumbbell weight: 20/15