WODs

a) warm up 4min
1:00 each
calf stretch
hip crossovers
hand walks
plank

b) warm up 5min
1 round
2:00 single unders / double under parctice
10 sit ups
2:00 cal row
10 sit ups

c) conditioning 30min
for time
50-40-30-20-10 reps
double unders
30m farmers carry 20/15
sit ups
30m farmers carry 20/15
cal row*
30m farmers carry 20/15

female cal 35-28-21-14-7

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

b) warm up 5min
9-6-3
deadifts*
burpees
*building in weight

c) deadlifts 15min
for total load
5 x 3

d) conditioning 15min
4 rounds x amrap 3min
10 hang power cleans 60/40
40 air squats
max burpees over the bar
rest 1:00 between rounds

a) mobility 4min
alternating calf stretches
scorpions
handwalks
plank shoulder taps

b) warm up 6min
2 rounds
1:00 rope jumps
1:00 burpees
1:00 ring rows

c) conditioning 30min
emom 30min (7 rounds)
1. 30-50 double unders / single unders x 1,5
2. 6-12 burpee over the parallette
3. 10-12 db plank row
4. rest

a) mobility
1:00 each
down dog and seal
sasmon stretch
instep rotation stretch
plank hold

b) warm up 5min
A/B: 10cal ski
B/A: 10 deadlifts (empty bar) + plank*
A/B: 10cal bike
B/A: 10 deadlifts 60/40 + plank*
*until parter finished on the erg

c) team conditioning 35min
in teams of 2
for time
10/8cal bike (A) / ski (B)
2 deadlifts 100/60
2 toes to bar
10/8cal bike (B) / ski (A)
4 deadlifts 100/60
4 toes to bar
...
10/8cal bike (B) / ski (A)
20 deadlifts 100/60
20 toes to bar

a) mobility 4min
1:00 each
scorpions
quad shoulder opener
sumo squat stretch
scapula push ups

b) warm up 4min
2 rounds
250/200m row
10 squats
5 strict press

c) strict press 12min
for total load
5 sets of 3

d) conditioning 18min
on the 6:00 x 3 rounds
1000/800m row
15 double db front squats 20/15
max double db shoulder to overhead

a) mobility 4min
1:00 each
90/90 stretch
handwalks
instep rotation stretch
glute bridges

b) warm up 5min
1 round
100m run
5 tall muscle clean
100m run
5 hang muscle cleans
100m run
5 hang power cleans

c) hang power clean 10min
build to heavy set of
5 hang power cleans

d) conditioning 20min
for time
80 push ups
60 box jumps
40 hang power cleans 40/30

every 5min (starting at 0:00) 400m run