WODs

a) mobility 4min
1min each
handwalk
scorpions
instep rotations
samosn stretch

b) warm up 5min
amrap 5min for quality
5 shoulder press
10 alt reverse lunges
20 single unders

c) push press 10-15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
amrap 15min
10 kipping handstand push ups
30 double unders
15m double db front rack lunges 20/15

a) mobility 4min
1min each
90/90 stretch
instep rotations
sumo squat stretch
bird dogs

b) warm up 6min
for quality
3 rounds
9 sit ups
9 banded mornings

into

3 rounds
9 ring rows
9 air squats

c) deadlift 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
amrap 5min
toes to bar
emom (starting at 0:00)
9 deadlifts 80/55

rest 5min

amrap 5min
chest to bar pull ups
emom (starting at 0:00)
9 front squats 40/25

a) mobility 4min
tabata (8 intervals)
1. sumo squat stretch
2. samson stretch

b) warm up
emom 4min
1. air squat
2. bike
3. db good mornings
4. ski

conditioning 35min
emom 35min (7 rounds)
1, 15-20 wall balls
2. 10-15 cal bike
3. 15-20 alt. db snatches
4. 10-15 cal ski
5. rest

a) mobility 4min
2min each
handwalk + scorpion
instep rotations + hamstring stretch

b) warm up 6min
in teams of 2
2 rounds
12 deadlifts (empty bar)
9 hang muscle cleans
6 push press
parnter does burpee box step ups

c) team conditioning 35min
in teams od 2
for time
6 rounds
16 deadlifts 60/40
16 burpees over the bar

into

6 rounds
12 hang power cleans 60/40
12 box jumps 60/50

into

6 rounds
8 push jerks 60/40
8 burpee box jumps 60/50

a) mobility 5min
ROM drills

b) snatch warm up 5-10min

c) snatch complex 10min
build to a heavy complex
1 power snatch
2 overhead squats

d) conditioning 15min
3 rounds for time
400m run
12 overhead squats 60/40
21 toes to bar

a) mobility 3min
1min each
kneeling lat stretch
table top bridge
bird dogs

b) warm up 6min
emom 6min
1. 5 ring rows + 5 push ups
2. 10/8 cal bike
3. 15 banded good mornings

c) functional bodybuilding 15min
4 supersets
10-12 alt kettlebell gorilla rows
10-12 stationary dips

d) conditioning 16min
emom 16min (4 rounds)
1. max cal bike
2. max kettlebell high pulls 32/24
3. max hand release push ups
4. rest