WODs

a) mobility 3min
1:00 each
handwalk + scap. push up
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 push ups
10 box step ups
remaining time bike/ski

c) bench press 13min
3-5 sets 5 bench press
(~78% of 1rm across)

d) conditioning 17min
6 rounds for time
15/12cal bike/ski
9 burpee box jumps 60/50cm

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hanwalk
inverted hamstring stretch

b) warm up 8min
40sec on / 20sec off x2 rounds
1. bike/ski
2. air squats
3. box step ups
4. prisoner good mornings

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal bike/ski
2. 6-15 box jumps
3. 8-15 goblet squats
4. 8-15 kb swings 24/16kg
5. rest

a) mobility 3min
1:00 each
samson stretch
instep rotations
hand walk

b) warm up 5min
amrap 5min
10 box step ups
10 db deadlifts
10 push ups
* partner bikes

c) conditioning 30min
in teams of 2
amrap 14min
12/10cal bike
12 devils press
*partner holds push up position

2:00 rest

amrap 14min
12 db hang clean and jerks 22,5/15kg
12 weighted box step ups 60/50/50cm
*partner holds push up position

a) mobility 3min
1:00 each
sumo squat stretch
instep rotation
samson stretch

b) warm up 4min
amrap 4min
8 air squats
8 burpees
8 straight leg sit ups

c) back squat 15min
3-5 sets 1 back squat
~89% 1rm across

d) conditioning 16min
3 rounds
9 thrusters 40/30kg
9 toes to bar

21 burpees over bar

3 rounds
7 thrusters
7 toes to bar

21 burpees over bar

3 rounds
5 thrusters
5 toes to bar

a) mobility 3min
1:00 each
crab stretch
calf stretch
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
12 plank push ups
30 single unders
remaining time bike/ski

c) ring dips 10min
on every 2:00 x 5 sets
5 ring dips
(same weight across)

d) conditioning 16min
amrap 16min
on every 4:00 x 4 rounds
60 double under
24/19cal bike/ski
max. db hang snatches 22,5/15kg

a) mobility 3min
1:00 each
hamstring stretch on box
calf stretch
samson stretch

b) warm up 4min
2 rounds
8 good mornings
8 box step ups
8 push ups
10/8cal row

c) deadlift 17min
3-5 sets 1 deadlift
~89% 1rm across

d) conditioning 13min
amrap 13min
55 deadlifts 100/70kg
55 box jumps 60/50cm
55/45cal row
55 double db push press 2x22,5/15kg*

*rx+ option:
handstand push ups