WODs

a) mobility 4min
1:00 each
down dog and seal
scorpion
sumo squat stretch
hip circles

b) warm up 6min
on the 1:30 x 4
3 burpees
6 sit ups
9 air squats
remaining time row*
*increasing pace each round

c) conditioning 30min
for time
50 toes to bar
500/400m row
30 burpees over the bar
20 front squats 50/35

rest 2 minutes

50 weighted sit ups
500/400m row
30 burpees over the bar
20 front squats 50/35

rest 2 minutes

50 sit ups
500/400m row
30 burpees over the bar
20 front squats 50/35

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation stretch
dynamic lat stretch
calf stretch

b) warm up 5min
1 rounds
50 single unders
5 tall muscle cleans (empty bar)
5 strict press
50 single unders
5 hang muscle cleans
5 push press
50 double unders
5 hang power cleans
5 push jerks

c) power clean & push jerk 10min
5 sets:
1 power clean + 3 push jerks @ 75-80%

d) conditioning 20min
5 rounds for time
9 clean & jerks 40/30
30 double unders
9 (chest to bar) pull ups
30 double unders

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