WODs

a) mobility 4min
2min handwalk + scorpion flow
2min samson stretch + elbow instep flow

b) warm up 5min
3 rounds
10cal row
5 power pike ups

c) functional body building 12min
3 supersets
10-15 db bench press
10-15 alternating db plank rows

d) conditioning 20min
for time
50/40 cal row
10 wall walks
40/32 cal row
8 wall walks
30/24 cal row
6 wall walks
20/16 cal row
4 wall walks
10/8 cal row
2 wall walks

a) mobility 4min
1min pass through
1min lat stretch on dowel
1min inverted hamstring stretch
1min samson stretch

b) warm up 5min
5min for quality
5 bent over rows (1sec hold)
5 tall muscle snatches
5 burpees over the bar

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

d) conditioning 15min
8 rounds for time
8 power snatches 40/30
8 burpee box jumps

a) mobility 3min
1min lat stretch
1min instep + rotation
1min down dog to seal

b) warm up 8min
2 rounds
40sec on / 20sec off
push ups
bike
sit ups
ski

c) sweat club 29min
emom 30min (6 rounds)
1. 10-15 push press 30/20
2. 10-15cal bike
3. 5-10 toes to bar
4. 10-15cal ski
1min rest

a) mobility 3min
20sec deadhang hold
1min handwalk
20sec deadhang hold
1min samson stretch
20sec deadhang hold

b) warm up 5min
2 rounds
10 db good mornings
10 lunges
partner holds plank

c) conditioning 35min
for time
50 burpees over the dumbbell
100 db snatches 20/15
200 db overhead lunges
100 db hang clean & jerks
50 burpees over the dumbbell

a) mobility 4min
1min warrior squat
1min lateral squat stretch
1min samson stretch
1min lat stretch on box

b) warm up 6min
12,9,6 reps of
squats
step ups
ring rows

c) back squat (cycle) 12min
3 x 6 back squats 85% of 3rm

d) conditioning 15min
amrap 15min
21 wall balls 20/14lbs
15 box jumps 60/50
9 pull ups

a) mobility 4min
1min foamroller back
1min lat stretch on foam roller
1min handwalk
1min samson stretch

b) warm up 10min
clean warm up

c) power clean 10min
work up to a heavy power clean

d) conditioning 20min
amrap 20min
250/200m row
5 power cleans 60/40
1min rest
500/400m row
10 power cleans 60/40
2min rest
750/600m row
15 power cleans 60/40
3min rest
1000/800m row
max power cleans 60/40