WODs

a) movement prep
2 rounds
50"on/10"off
row
instep stretch+ rotation
handwalk + push ups

b) strength
5 sets on every 2min
4 push press > 80%

c) conditioning
amrap 18min
21/16cal row
15 ball slams 20/15
9 handstand push ups

scale 15/10, hand release push ups

a) movement prep
2 rounds
200m run
5 down ups
10 alt elbow instep stretch + rotation
10 barbell good mornings

b) strength
build up to a heavy 4 rep
deadlift within 12min

c) conditioning
4 rounds
for time
400m run
15 sumo deadlift high pulls 40/30
10 burpees over the bar

SWEATCLUB
a) movement prep
2 rounds
50"on/ 10"off
jumping jacks
handwalk + push ups

b) skill: db push press

c) conditioning
emom 30min
1. 2-3 wall climbs
2. 15/10cal row
3. 10-12 db push press
4. 10-12 box jump overs
5. rest

a) movement prep
teams of two
50"on/10"off
2 rounds
bike
samson stretch/instep stretch + rotation
plank hold/reverse snow angels

b) strength
emom 12min
1. 2 alt turkish get ups
2. 8-10 kb russian twist

c) conditioning
4 rounds for total reps
amrap 2min
10 swings 24/16
10 sit ups
max cal bike
2min rest

a) movement prep
2 rounds
50"/10"off
rope jumps
calf stretch/sumo squat stretch

b) prehab
2 rounds
30"on/10"off
bottom of squat hold with db
scapula pull ups

c) strength
6 sets on every 2:30min
4 backsquats > 82%

d) conditioning
amrap 14min
24 double unders
12 db thruster 20/15
8 chest to bar pull ups

scale single unders (x2), 15/10, pull ups, jumping pull ups, ring rows

SWEATCLUB
a) movement prep
tabata
jumping jacks
inverted hamstring stretch

b) skill: double db power cleans

c) conditioning
8 rounds
45"on/15"off
bike
double db power cleans
double db burpees
sit ups

a) movement prep
2 rounds
50"on/10"off
down ups
sumo squat stretch/handwalk + push up

b) skill: kb high pulls

c) conditioning
8 rounds
30"on/10"off
kb high pulls
knee raises/toes to bar
hand release push ups
goblet squats

a) movement prep
tabata
down ups
samson stretch

b) tabata
hollow hold
arch hold

c) team conditioning
in teams of two as a relay
for max reps
amrap 10min
10 plate ground to overhead 15/10
5 burpees on plate
2min rest
amrap 10min
10 alt plate overhead lunges 15/10
5 pull ups
2min rest
amrap 10min
2 wall climbs
6 box jumps 60/50