WODs

a) mobility 4min
samson stretch
kneeling lat stretch
scorpion
plank shoulder taps

b) warm up 4min
1 rounds
1:00 lunges
1:00 bike
1:00 rope body rows
1:00 burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 kettlebell goblet lunges
2. 10-15cal bike
3. 10-15 body rope rows
4. 10-15 hand release push ups
5. rest

a) mobility 4min
1:00 each
hip crossover
calf stretch
handwalk
plank

b) warm up 5min
in teams of 2
3 rounds each
A: single unders / double under practice
B: 10 sit ups + 10 glute bridges

c) team conditioning 40min
in teams of 2
for time

100-80-60-40-20
double unders
sit ups

into

1000m run

into

100-80-60-40-20
double unders
kettlebell swings 24/16

a) mobility 4min
1:00 each
90/90 stretch
handwalk
sumo squat stretch
glute bridge hold

b) warm up 5min
3 rounds
5 good mornings (empty bar)
10 air squats
5 strict press (empty bar)
10 ring rows

c) deadlifts 12min
3-5 sets:
1-3 reps @ 80-85%
*3-4 sec isometric

d) conditioning 18min
4 rounds for time
2 rounds of "Cindy"
1 rounds fo "DT"

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

1 round of "DT":
12 deadlifts 70/50
9 hang power cleans
6 push jerks

e) holds (optional) 10min
accumulate 3-5min
L-sit hold

a) mobility 4min
1:00 each
kneeling lat stretch
samson stretch
handwalk
scapula pull ups

b) warm up 6min
2 rounds
45sec on / 15sec off
nose to wall handstand hold
rope body rows
step ups

c) rope climb / handstand push ups 10min
emom 10min
1. 1-2 rope climbs / 6-12 chin ups
2. 6-12 (strict) handstand push ups / 2-3 wall walks

d) conditioning 20min
3 rounds for time
600m run
40 single dumbbell box step ups 60/50
20 single dumbbell hang power snatches

dumbbell weight: 20/15

a) mobility 4min
1:00 each
scorpion
hip crossover
samson stretch
plank shoulder tap

b) warm up 6min
on the 2:00 x 3
5 push ups
10 sit ups
remaining time row

c) strict press 12min
3-5 sets:
1-3 reps @ 80-85%
*3-4 sec isometric

d) conditioning 18min
for time
2000m bike
1000m row
50 toes to bar

*work in intervals of 2min on / 1min off,
in any order

e) holds (optional) 10min
3-4 sets
1min (weighted) front plank
rest 1min between sets

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