WODs

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

b) warm up 5min
amrap 5min
10 elbow rotation
10 font squats
10 push press
30 single under

c) back squat 15min
3 sets 5 back squats
(consistent weight)
+ 1-2 back-off sets

d) conditioning 9mmin
amrap 9min
6 front squats 50/35kg
6 push jerks
* every break: 30 double unders

e) upper body pull 6min
on every 1:30 x 4 sets
10-15 barbell bent over rows

a) mobility 4min
1:00 each
samson stretch
handwalk
lat stretch
scorpions

b) warm up 5min
4 rounds
10/8 cal bike/ski
8 sit ups
6 hand release push ups

c) conditioning 32min
4 rounds for time
40/32cal bike/ski
30 abmat sit ups
20 hand release push ups
2 laps farmers carry 2x 22,5/15kg

a) mobility 3min
1:00 each
lat stretch
inverted hamstring stretch
scorpions

b) warm up 5min
3 rounds
10 good mornings
10 ring rows
150/125m row

b) deadlift 15min
3 sets 5 deadlifts
(consistent weight)
+ 1-2 back-off sets

c)conditioning 15min
3 rounds for time
500/450m row
21 kettlebell swings 24/16kg
12 chest to bar pull ups

a) mobiliy 3min
1:00 each
sumo squat
lat stretch
calf stretch

b) warm up 5min
amrap 5min
10 ring rows
10 medball squats
10 box step ups

c) chin ups 12min
4-4-4-3
(increasing weight)

d) condtioning 16min
for max. reps
on every 2:00 x 8 rounds
15 box jumps
max. wall balls 20/14lbs

a) mobility 3min
1:00 each
hip cross over
handwalk
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
8 prone snow angels
6 burpees
remaining time row

c) strict press 12min
3 sets 5 strict press
(consistent weight)
+ 1-2 back-off sets

d) conditioning 16min
for time
500/450m row
30 burpees over the rower
1,000/900m row
30 burpees over the rower
500/450m row

e) finisher 4min
tabata (20sec on/10sec off)
rower pike ups

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hip crossovers
sumo squat stretch

b) warm up 6min
40sec on / 20sec off x2 rounds
1. bike or ski
2. plank hold
3. kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal bike or ski
2. 8-15 abmat sit ups
3. 8-15 deficit push ups
4. 8-15 kb swings
5. rest