WODs

a) movement prep
amrap 4min
10 lateral squat stretch
10 hollow rocks

b) strength (only zoom)
4 sets
5 pause squats @33X1
30sec rest

c) conditioning
for time
300 squats
*emom 10 v-ups

scaled tuck ups

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a) movement prep
tabata
jumping jacks
samson stretch

b) strength (only zoom)
4 sets
5 pause push ups @42X1
45sec rest

scaled kneeling pause push ups

c) conditioning
amrap 18min
50 jumping jacks
20 lunges
10 hand release push ups

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a) movement prep
2 rounds
40""on/10""off
jumping jacks
plank hold
sumo squat stretch

b) conditioning
20 rounds
for time
3 burpees
6 sit ups
9 squats

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a) movement prep
2 rounds
30"on/10"off
jumping jacks
hollow rocks
prisoner good mornings

b) skill kb high pulls

c) conditioning
emom 30min
1. 15/10cal row
2. 15 kb high pulls
3. 15 sit ups
4. 15/10cal bike
5. 15 box jumps

a) movement prep
tabata
jumping jacks
sumo squat stretch

b) conditioning
in teams of two
amrap 12min
8cal bike
8 single arm db thruster
8 burpees over db
2min rest
amrap 12min
8cal row
8 single arm db hang power clean & jerks
8 toes to bar

a) movement prep
2 rounds
45"on/15"off
rope jumps
dowel pass through

b) strength
build up to a heavy complex
power snatch + overhead squat within 12min

c) conditioning
amrap 10min
3-6-9-12-15-18 etc
power snatch 40/30
overhead squat 40/30
*30 double unders after each set

SWEATCLUB
a) movement prep
2 rounds
30"on/15"off
jumping jacks
prisoner good mornings
lateral squat stretch

b) skill double db snatches

c) conditioning
8 rounds
30"on/15"off
ski
double db snatches
double db frontsquats
bench hop overs