WODs

a) mobility 4min
1min pass through
1min lat stretch on dowel
1min hand walks
1min instep rotations

b) warm up 5min
2 rounds
8 ring rows
10 barbell good mornings
12 step ups

c) chin ups (cycle) 10min
based on max reps
5-9 reps: 4-3-3-2-1
10-14 reps: 9-8-7-6-5
15-19 reps: 12-10-8-6-4
20-24 reps: 18-15-12-8-4
25+ reps: 20-16-12-8-4

d) conditioning 16min
amrap 16min
4 ring muscle ups / burpee pull ups
8 hang power snatches
12 box jump overs 60/50

rx 40/30
sc 30/20

a) mobility 4min
10 scorpions
10 hip cross overs
10 sasmon

b) warm up 5min
2 rounds
1min row/bike
1min straight leg sit ups
1min push ups

c) sweat club 30min
emom 30min
1. 15/10 row
2. 5-10 ring push ups
3. 15/10 bike
4. 5-10 toes to bar
5. rest

a) mobility 3min
20 calf stretches
10 handwalk + push up
10 samson stretches

b) warm up 6min
2 rounds
6 burpees
8 db alt db snatches 15/10
10 lunges
200m run

c) team conditioning
in teams of 2
amrap 30min
5 devils press 15/10
10 front rack lunges
partner runs 200m

a) mobility
2min foam rolling quads and lats
1min lat stretch on foam roller
1min sumo squat stretch
1min samson stretch

b) warm up 5min
2 rounds
10 squats
10 ring rows
10 shuttle runs

c) back squat (cycle) 15min
work up to a 3rm back squat

d) conditioning 15min
for time
1 round
50 wall balls
10 chest to bar pull ups

directly into

2 rounds
50 air squats
10 chest to bar pull ups

directly into

3 rounds
15 shuttle runs (10m)
10 chest to bar pull ups

a) mobility 3min
1min samson stretch
1min handwalk push ups
1min scorpions

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) strong(wo)man
in teams of 2
for total reps

amrap 8min
yoke push

2min rest

amrap 8min
sled drag 80/60

2min rest

amrap 8min
db over shoulder 50/30

2min rest

amrap 8min
kb farmers carry 32/24

a) mobility 5min
2min foam rolliing posterior chain
1min calf stretch
1min alt inverted hamstring stretch
1min alt instep rotations

b) warm up 5min
2 rounds
250m row
10 romanian deadlifts
10 box step ups

c) deadlift (cycle) 10min
3 moderate / heavy sets
10 deadlifts
rest 2min between sets

d) benchmark conditioning 15min
"Christine"
3 rounds for time
500m row
12 deadlifts bw/0,75 bw
21 box jumps

compare to 21.01.20

e) (optional) midline 5:30min
3 sets
90sec plank
30sec rest