WODs

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

a) movement prep
amrap 5min
10 step ups
8 ring rows
4 handwalks + push ups

b) prehab
2 rounds
30"on/10"off
barbell overhead hold
hollow hang

c) strength
5 sets
4 shoulder press >80%
max strict pull ups

d) conditioning
6 rounds
6 db push press 20/15
6 db devils press 20/15
12 db box step overs 60/50

time cap 15min

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
mountain climbers
samson stretch/handwalks

b) skill: row

c) conditioning
emom 30min
1. 10-15 wall balls sit ups
2. 15/10cal row
3. 5-10 burpees over parallette
4. 12-16 plate overheaad lunges
5. rest

a) movement prep
amrap 5min
5 down ups
10 sumo squat stretch
5 handwalks
10 dynamic bridge

b) skill power clean/hang squat clean

c) emom 10min
complex power clean + hang squat clean + frontsquat (climbing)

d) conditioning
for time
30 toes to bar
15 power cleans 60/45
25 toes toes bar
15 frontsquats 60/45
20 toes to bar
15 squat cleans 60/45

scale 40/30, knee raises

a) movement prep
2 rounds
40"on/10"off
step ups
handwalk + push ups

b) prehab
2 rounds
30"on/10"off
barbell overhead hold
barbell good morinings

c) conditioning
"Jack"
amrap 20min
10 push press 50/35
10 swings 24/16
10 box jumps 60/50

compare to 04.08.2017

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
down ups
samson stretch

b) skill: db snatches

c) conditioning
6 rounds
45"on/15"off
bike
alt db snatches
db box step overs
sit ups

a) movement prep
2 rounds
50"on/10"off
row
sumo squat stretch/dynamic bridge

b) prehab
2 rounds
30"on/10"off
wall squats
nose to wall handstand hold

c) strength
work up to a heavy 3rm overhead squat
within 15min

scale frontsquat

d) conditioning
amrap 14min
15/10cal row
10 wall balls 20/14
5 handstand push ups

rx+ 30/20, strict hspu
scale 14/10, hand release push ups

a) movement prep
dynamich warm up

b) prehab
2 rounds
30"on/10"off
barbell good mornings
side plank hold/side

c) strength
emom 10min
1. 5 deadlift (climbing)
2. 8-10 seated single arm db press/side

d) conditioning
5 rounds
for time
200m run
6 burpee pull ups
12 alt db snatches 25/15

rx+ 30/20
scale 15/10, burpee jumping pull ups

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks
alt lateral squat stretch/sumo squat stretch

b) skill: wall ball

c) conditioning
8 rounds
30"on/10"off
wall balls
bike
kb russian twist
bench hop overs
knees to elbows