WODs

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

a) movement prep
2 rounds
45"on/15"off
ski
handwalk + push ups

b) strength
4 sets on every 2min
5 bench press > 78% heavy

c) conditioning
4 rounds
for total reps
amrap 2:30min
25/20cal ski
15 box jump overs 60/50
max hand release push ups
2:30mim rest

a) movement prep
2 rounds
50"on/10"off
row
down ups
handwalk

b) skill
bar muscle up

c) conditioning
for time
60/40cal row
into
6 rounds
10 db devils press 20/15
3 bar muscle ups
into
60/40cal row

scaled jumping bar muscle ups, chest to bar pull ups (x2), pull ups (x2), jumping chest to bar pull ups (x2)

SWEATCLUB
a) movement prep
amrap 5min
30 jumping jacks
10 prisoner good mornings
5 handwalk + push ups

b) skill single arm db devils press

c) conditioning
emom 30min
1. 15/10cal row
2. 8-10 single arm db devils press
3. 10-15 knee raises
4. 10-15 box jump overs
5. rest

a) movement prep
amrap 5min
30 jumping jacks
10 prisoner good morings
10 lateral squat stretch

b) strength
5 sets on every 3min
5 frontsquats > 78% heavy

c) conditioning
amrap 10min
4 power cleans 50/35
4 frontsquats 50/35
4 push press 50/35
*each round increase one more rep