WODs

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

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