WODs

a) mobility 4min
1:00 each
sasmon stretch
instep rotation
inverted hamstring stretch
glute bridge (walk outs)

b) warm up 6min
1:00 row
1:00 good mornings
1:00 sit ups

c) deadlift 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric

d) conditioning 18min
for time
15-12-9-6 reps
deadlifts 100/70
cal row (x2)

into

6-9-12-15 reps of
toes to bar
cal row (x2)

e) hold (optional) 10min
3-5 sets:
30-60sec side plank hold (each side)
rest 1min between sets

a) mobility 4min
scorpions
kneeling lat stretch
handwalk
scapula push ups

b) warm up 5min
2-3 rounds
100m easy jog
10 ring rows
10 push ups

c) pull ups / dips 10min
emom 10min
1. 2-5 strict weighted pull ups
2. 2-5 strict weighted ring dips

d) conditioning 20min
for time
400m run
45 burpees over the db
100m farmers carry
400m run
30 burpees pull ups
100m farmers carry
400m run
15 dumbbell burpees
100m farmers carry

dumbbell weight: 20/15

a) mobility 4min
1:00 each
pass through
med ball thoracic opener
sumo squat stretch
prone behind the neck press

b) warm up 6min
2 rounds
10/8cal row
10 med ball deadlifts
10 front squats
10 med ball strict press
10 med ball thrusters
10 med ball floor slams

c) strict press 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric

d) conditioning 18min
amrap 18min
100 wall balls 9/6
80 single dumbell snatches 20/15
60 box jump overs 60/50
40 double dumbbell push press 20/15
max cal row

e) hold (optional) 10min
3-5 sets:
30-60sec weighted wall sit
rest 1min between sets

a) mobility 4min
1:00 each
calf strechtes
front rack stretch
handwalk
glute bridges

b) warm up 6min
2 rounds
50 rope rope jumps
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats

c) hang clean complex 10min
5 sets:
1 hang power clean +
1 hang squat clean

d) conditioning 20min
5 rounds for time
60 double unders
12 hang power cleans 60/40
4-8-12-16-20 pull ups

rest 1min after each round

a) mobility 4min
1:00 each
sumo squat stretch
samson stretch
instep rotation stretch
bird dogs

b) warm up 6min
2 rounds
100m easy jog
1:00 wall sit
1:00 step ups

c) back squats 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric

d) conditioning 18min
on the 3:00 x 6
400m run
8 db box step overs 20/15

e) hold (optional) 10min
3-5 sets:
30-60sec hang from the bar
rest 1min between sets

a) mobility 4min
handwalk
instep rotation stretch
calf stretch
hollow / arch hold (30sec each)

b) warm up 4min
1 round
1:00 sit ups
1;00 bike
1:00 step ups
1:00 russian kb swings

c) conditioning 35min
emom 35min (7 rounds)
1. wall ball sit ups
2. bike
3. box jumps
4. kb swings
5. rest