WODs

a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
scorpions
bird dogs

b) warm up 5min
emom 6min (2 rounds)
1. plate jumps
2. burpees on plate
3. plate ground to overhead

c) conditioning 35min
emom 35min (7 rounds)
1. 15-25 alternating db snatches
2. 20-30 bench hop overs
3. 8-12 burpees
4. 10-15 cal bike
5. rest

a) mobility 3min
1:00 each
samson stretch
handwalk
dynamic lat stretch

b) warm up 8min
in teams of 2
2 rounds each
A: row
B: 1 round
20 squats
15 sit ups
10 push ups
5 pull ups / ring rows

c) team conditioning 35min
amrap 35min
1000/800m row
80 squats
60 sit ups
40 push ups
20 pull ups

a) mobility 4min
1:00 each
scorpion
sumo squat stretch
instep rotaion stretch
prone YTW (10 reps each)

b) warm up 4min
tabata (8 intervals)
push ups
squats

c) strict press 15min
3-5 sets:
1-3 reps @ 70-75%

d) conditioning 20min
on the 2:00 x 8 sets
250/200m row
amrap "Macho Man" 60/40

"Macho Man":
3 power cleans
3 front squats
3 push jerks

e) holds (optional) 10min
3-4 sets:
30sec L-sit hang

a) mobility 4min
1:00 each
table top bridge
dynmaic lat stretch
calf stretch
hollow hold / arch hold (30sec each)

b) warm up 6min
emom 6min (3 rounds)
1. bike
2. box jumps
3. 5-10 ring rows + 5-10 push ups

b) pull ups / dips 10min
1. 12- 20 pull ups / ring rows
2. 12 - 20 ring dips / bench dips

c) conditioning 20min
on the minute x 5 rounds
1-2. max cal bike
3. max no touch box jump overs 60/50
4. max burpee pull ups

a) mobility 4min
1:00 each
pass through
leg swing
samson stretch
dowel overhead squat

b) emom 6min
emom 6min (3 rounds)
1. single unders / double under practice
2. 8 kb swings + 8 goblet suqats

c) back squat 15min
3-5 sets:
1-3 reps @ 70-75%

d) conditioning 12min
5 rounds
30 double unders
10 overhead squats 40/30

into

1 round
30 overhead suqats 40/30
100 double unders

e) holds (optional) 10min
3-4 sets:
30sec single arm plank (each side)

a) mobility 4min
1:00 each
front rack stretch
warrior squat
handwalk + push ups
front squat hold

b) warm up
2 rounds
200m run (1st) 250/200m row (2nd)
5 tall muscle cleans
5 front squats
5 strict press

c) squat clean & jerk 10min
5 sets:
3 squat cleans + 1 split jerk

d) conditioning 25min
for time
1000m run
100m farmers carry 20/15
2000m row
200m farmers carry 20/15
1000m run
100m farmers carry 20/15