WODs

a) mobility 4min
1min each
hip cross overs
samson stretch
handwalks
plank push ups

b) warm up 4min
1 rounds for quality
1min cal bike
1min sit ups
1min step overs
1min kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal bike
2. 20-25 sit ups
3. 10-16 dumbbell step overs
4. 15-20 kb swings
5. rest

a) mobility 5min
1-2min each
squat stretch with plate
partner shoulder stretch 1
partner shouder stretch 2

b) warm up 6min
5 front squat (empty bar)
20 bar hops
partner rows (easy)
5 shoulder press
20 bar hops
partner rows (moderate)
5 thrusters
20 bar hops
partner rows (fast)

c) team conditioing 35min
for time
100 thruster 40/30
200cal row
400 double unders
*partition as you want

a) mobility 4min
1min each
handwalks
calf stretches
kneeling lat strechtes
front rack stretch

b) clean warm up 5-10min

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

d) squat clean ladder 10min
for time
10 x @ 50%
8 x @ 60%
6 x @ 70%
4 x @ 80%
2 x @ 90%

e) conditioning 12min
3 power cleans 50/35
3 chest to bar pull ups
3 box jumps
6 power cleans
6 chest to bar pull ups
6 box jumps
...
add 3 reps each round

a) mobility / warm up 5min
100m shuttle run
10m samson stretch
100m shuttle run
10m bear crawl
100m shuttle run
10m crab walk

b) long conditioning 35min
for time
20-2 db push ups on dumbbells
100m farmers carry 20/15
200m run

a) mobility 4min
1min each
warrior squats
barbell ankle stretch
coassack squats
qudruped rocking

b) warm up 4min
emom 4min
3 front front squats (empty bar)
6 back squats

c) back squats 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 17min
amrap 3min
20 burpees over the bar
max front squats 70/50 (heavy)

rest 90sec

amrap 3min
20 burpees over the bar
max front squats 60/40 (moderate / heavy)

rest 90sec

amrap 3min
20 burpees over the bar
max front squats 50/35 (moderate)

rest 90sec

amrap 3min
20 burpees over the bar
max front squats 40/25 (light / moderate)

a) mobility 4min
1min each
down dog to seal
alternating pigeon
scorpion
table op bridge

b) warm up 4min
tabata (8 intervals)
overhead hold (empty bar)
good mornings

c) push jerk 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) benchmark conditioning 6min
"Grace"
for time
30 clean & jerks 60/40

compare to 20.11.2019

e) handstand accessory 10min
3 sets
30sec handstand hold (nose or heels to wall)
rest 30sec
30sec wall walks
rest 30sec
30sec push ups
rest 1min