WODs

a) mobility 4min
1:00 each
calf stretches
scorpions
hnadwalks
plank shoulder taps

b) warm up 6min
2 rounds
1:00 bike
1:00 box step ups
1:00 straight arm burpees

c) conditioning
emom 32min (8 rounds)
1. bike
2. box jumps
3. parallette facing burpees
4. rest

a) mobility 3min
1:00 each
hip cross overs
kneeling lat stretches
curtsy squats

b) warm up 5min
2 rounds each
A: 250/200m row
B: 10 straight leg sit ups + 10 lunges

c) team conditioning 35min
4 rounds
50 toes to bar
500/400m row
50 db front rack lunges 20/15
500/400m row

a) mobility 4min
1:00 each
handwalks
scorpions
warrior squats
scapula elevation with bar overhead

b) warm up 5min
1-2 rounds
100m run
10 tall muscle clean & strict press
1 round of "Cindy"

*1 round of "Cindy":
5 pull ups
10 push ups
15 squats

c) power clean + push jerks 10min
build to heavy set of
1 power clean + 3 push jerks

d) conditioning 20min
amrap 20min
3 clean & jerks 70/50
200m run
1 round of "Cindy"

a) mobility 4min
1:00 each
sumo squat stretches
cossack squats
samson stretches
active bar hang

b) warm up 5min
2-3 rounds
5 ring rows
5 slam ball squats 20/15
5 burpees
5 slam ball over shoulder

c) back squat / legless rope climb 15min
3-4 sets
A: 3-4 back squats @ 75-80%
*5-6 sec eccentric
B: 3-4 (legless) rope climb

d) conditioning 15min
amrap 15min
5-10-15-20 etc.
burpees
ball slams 20/15
*100m d-ball carry after each round

a) mobility 4min
1:00 each
pass throughs
dowel good mornings
dowel trunk rotations
dowel overhead squats

b) snatch warm up 5-10min

c) power snatch complex 10min
build to heavy set of
power snatch + hang power snatch

d) conditioning 20min
for time
20 double unders
10 sit ups
5 hang power snatches 40/30

40 double unders
20 sit ups
10 hang power snatches 40/30

60 double unders
30 sit ups
15 hang power snatches 40/30

80 double unders
40 sit usp
20 hang power snatches 40/30

100 double unders
50 sit ups
25 hang power snatches 40/30

a) mobility 4min
1:00 each
samson stretch
handwalks
sumo squat stretch
glute bridge (walk outs)

b) warm up 5min
2 rounds
10/8cal row
5 deadlifts (empty bar)
5 bent over rows
5 thrusters

c) deadlift / strict weighted pull ups 15min
3-4 sets
A: 3-4 deadlifts @ 75-80%
*5-6sec eccentric
B: 6-12 strict weighted pull ups

d) conditioning 16min
every 2min until 120 reps
18/14 cal row
max wall balls 9/6