WODs

a) warm up 6min
2 sets
45"on/15"off
bike
samson stretch
handwalk + push up
b) strength 12min
5 sets
5 benchpress (climbing)
c) conditioning
emom 16min
1. 15/10cal bike
2. 12-14 db frontrack lunges
3. 10 db push ups
4. 3-5 wall climbs
scale 12/8cal, reps as needed

a) warm up 6min
3 sets
45"on/15"off
single unders
down dog & seal
plank ups
b) power snatch 10min
emom 10min
2 power snatch >80% of 3rm
c) conditioning 14min
amrap 14min
5-10-15-20-25-etc reps
hang power snatches 40/30
toes to bar
*30 double unders between sets

a) movement prep
tabata
down ups
sumo squat stretch

b) skill db thruster

c) conditioning
emom 30min (6 rounds)
1. 15/10cal bike
2. 10-15 db thrusters
3. 10-15 box jumps
4. 15/10cal ski
5. 10 db burpees

Endurance
a) warm up
2 sets, 45"on/15"off
row
prisoner good morning
glute bridge

b) conditioning
2 sets
10 rounds (5k pace)
250/200m row
30sec rest
3min rest b/w sets

a) warm up 6min
amrap 6min
teams of two
as a relay
12/8cal bike
8 step ups
8 bar taps
8 handwalk + push ups
b) conditioning 30min
teams of two
amrap 30min
80/60cal bike
80 ball slams 20/15
80 toes to bar
80 slam ball step ups 60/50
80 push ups

a) warm up
line drills
b) power clean & push jerk 15min
work up to a heavy complex
power clean + hang squat clean + push jerk
c) conditioning 10min
21-15-9 reps
for time
power cleans 50/35
frontsquats 50/35
push jerks 50735

a) warm up 6min
amrap 6min
12/8cal row
8 down ups
8 samson stretch
b) strength 16min
emom 16min
1. 6-8 half kneeling db shoulder press/side 15/10
2. 6-8 db windmill/side 15/10
3. 30" db flutterkicks in hollow position 15/10
4. 30" weighted glute bridge with 2sec pause on top 15/10
c) conditioning 12min
amrap 12min
20/15cal row
10 burpees over erg
10 db overhead lunges 22,5/15

scale burpees, db frontrack lunges, 15/10