WODs

a) mobility 4min
1:00 each
calf stretches
curtsy squats
scorpions
plank

b) warm up 5min
2 rounds
5 sit ups
5 box jumps 60/50
5 front rack reverse lunges 35/25
5 push press

c) conditioning 30min
amrap 30min
60 abmat sit ups
45 box jumps 60/50
30 front rack reverse lunges 35/25
15 push press 35/25

a) mobiity 4min
1:00 each
cat cow
instep rotation stretch
handwalks
glute bridge (walk outs)

b) warm up 6min
3 rounds
100m run
10 push ups
5 deadlifts*
*building in weight

c) deadlifts 15min
for total laod
5 sets of 2

d) conditioning 10-15min
for time
55 dumbbell deadlifts 20/15
55 dumbbell floor presses
55 dumbbell power cleans

a) mobility 4min
1:00 each
table top bridge
calf stretch
sumo squat stretch
plank shoulder taps

b) warm up 4min
amrap 4min
30 single unders
1 strict press (empty bar)
30 single unders
2 strict press (empty bar)
...
add 1 strict press each round

c) strict press 12min
for total laod
5 sets of 2

d) conditioning 10min
amrap 10min
30 double unders
1 thruster
30 double unders
2 thrusters
....
add 1 thruster each round

e) accessory 8min (optional)
2-3 sets of 8-12 reps
front rack lunges
ring dips

a) mobility 4min
1:00 each
kneeling lat stretch
scorpions
instep rotation stretch
prone snowangel

b) warm up 5min
every 2:30 x 2 rounds
10 push ups
10 ring rows
max cal row

c) strict pull up 10min
every 2:30 x 4 sets
1 unbroken set

d) conditioning 20min
10 rounds for time
15/12 cal row
12 burpees

a) mobility 4min
1:00min each
sumo squat stretch
table top bridge
hip crossovers
plank hold

warm up 4min
1 round
1:00 wall squats
1:00 cal bike
1:00 db push press
1:00 straight leg sit ups

conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15 cal bike
3. 20-25 db push press
4. 10-15 toes to bar
5. rest

a) mobility 4min
1:00 each
cat cow
calf stretch
handwalks
samson stretch

b) warm up 5min
in teams of 2
1 round each
A/B: 10 step ups, 10 alt db deadlifts 20/15
B/A: row (easy pace)
into
1 round each
A/B: 10 box jumps , 10 alt db snatches 20/15
B/A: row (moderate pace)

c) team conditioning 30min
amrap 30min
50 cal row
50 box jumps 60/50
50 db snatches 20/15