WODs

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

a) mobility 4min
1:00 each
banded partner hip flexor stretch (each side)
partner shoulder stretch

b) warm up 5min
in teams of 2
2 rounds each
A: 10/8cal bike
B: 7 thrusters (empty bar) + 7 burpees

c) team conditioning 36min
for total calories
amrap 7min
49 thrusters 20/15
49 burpees over the bar
max cal bike

rest 2:00

amrap 7min
42 thrusters 30/20
42 burpees over the bar
max cal bike

rest 2:00

amrap 7min
35 thrusters 40/25
35 burpees over the bar
max cal bike

rest 2:00

amrap 7min
28 thrusters 50/30
28 burpees over the bar
max cal bike

a) mobility 4min
1:00 each
inverted hamstring stretch
table top bridge
calf stretch
plank

b) warm up 5min
4 rounds
50 single unders
5 deadlifts (building in weight)
5 burpees

c) deadlift / strict ring dips 15min
A: 3-4 sets of 4-6 deadlifts @ 70-75%
*4-5sec isometric
B: 2-3 sets of 12-20 ring dips / bench dips

d) conditioning 15min
5 rounds for time
40 double unders
20/15cal row
10 toes to bar

a) mobility
1:00 each
scorpions
down dog and seal
sumo squat stretch
prone snowangels

b) warm up 5min
in teams of 2
2 rounds
A: 200m run
B: 15 squats
10 push ups
5 pull ups / ring rows

c) strict press / rope climb 15min
A: 3-4 sets of 4-6 strict press @ 70-75%
*4-5 sec isometric
B: 2-3 sets of 5-6 rope climbs

d) conditioning 20min
3 rounds for time
50 squats
400m run
30 sit ups
20 push ups
10 chest to bar pull ups

a) mobility 5min
rom drills

b) barbell clean warm up 5min
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats

c) power clean & jerk 10min
build to heavy
power cleans & push jerk

d) conditioning 20min
for time
15 unbroken clean & jerks 50/35
30/20cal ski / bike

rest 2min

12 unbroken clean & jerks
30/20cal bike / ski

rest 2min

9 unbroken clean & jerks
30/20cal ski / bike

2min rest

6 unbroken clean & jerks
30/20cal bike / ski

*every break on the barbell: 10/8cal penalty

a) mobility 4min
1:00 each
warrior squat
barbell ankle stretch
front rack stretch
marching plank

b) warm up 5min
1 round
250/200m row
10 push ups
10 sit ups
10 back squats (empty bar)
250/200m row
10 push ups
10 sit ups
10 front squats (empty bar)

c) back squat / strict pull ups 15min
A: 3-4 sets of 4-6 back squats @ 70-75%
*4-5sec isometric
B: 2-3 sets 12-20 strict pull ups / ring rows

d) conditioning 15min
for max reps
amrap 5min
750/600m row
12 front squats 60/40
max bar facing burpees

amrap 5min
750/600m row
12 front squats 60/40
max burpee pull ups

amrap 5min
750/600m row
12 front squats 60/40
max burpee box jumps 60/50