WODs

a) mobility 4min
1:00 each
inverted hamstring stretch
samson stretch
instep rotation stretch
prone snowangels

b) warm up 6min
emom 6min
1. row
2. plate ground to overhead
3. plate overhead lunges

c) conditioning 35min
emom 35min (12 rounds)
1. 10-15 cal row
2. 5-10 plate ground to overhead + 5-10 plate overhead lunges
3. rest

a) mobility 4min
2:00 partner hamstring stretch
1:00 partner shoulder stretch

b) warm up 6min
on every 90sec x 4 rounds
A: ski
B: 5 deadlift (light weights) + 5 push ups + top of push up hold

c) team conditioning 35min
20 rounds for time
5 deadlifts 100/70
10 push ups
150/100m ski

*athletes switch after each completed round

a) mobility 4min
1:00 each
barbell quad smash
warrior squat
barbell ankle stretch
hip circles

b) warm up 5min
2 rounds
15/12cal row
12 squats
9 sit ups
6 ring rows

c) back squat / strict pull ups 15min
A: 3-4 sets of 4-6 back squats @ 65-70%
*4-5sec isometric
B: 2-3 sets 12-20 strict pull ups / ring rows

d) conditioning 15min
amrap 15min
21 weighted sit ups 20/15
15/12 cal row
9 db thrusters 20/15

a) mobility 4min
1:00 each
alternating pigeon
down dog and seal
samson stretch
glute bridge

b) warm up 6min
emom 6min
1. cal bike
2. burpee step ups

c) deadlift / strict hanstand push ups 15min
A: 3-4 sets of 4-6 deadlifts @ 65-70%
*4-5sec isometric
B: 2-3 sets of 12-20 strict or box hanstand push ups / push ups

d) conditioning 16min
emom 16min
1. cal bike
2. 10 single arm db snatches 20/15 + max single db box step ups 60/50

a) mobility 4min
1:00 min each
scorpion
calf stretche
handwalk + push up
hollow / arch hold (30s each)

b) warm up 5min
3-4 rounds
5 burpees
5 tall muscle cleans
5 front squats
50 rope jumps

c) hang clean complex 10min
build to heavy set of
1 hang power clean + 1 hang squat clean

d) conditioning 20min
3 rounds for time
30 bar facing burpees
20 hang power cleans 60/40
100 double unders

*rest 1min between rounds

a) mobility 4min
1:00 each
ankle stretch on box (30s each side)
hands on box shoulder stretch
sumo squat stretch
bird dog

b) warm up 5min
1 round
200m run
10 step ups
10 med ball squats
200m run
10 box jumps
10 wall balls

c) benchmark conditioning 30min
"Kelly"
5 rounds for time
400m run
30 box jumps 60/50
30 wall balls 9/6