WODs

a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
sumo squat stretch
row
calf stretch

b) pause front squat 12min
(cycle week 2/3)
build to a heavy 3 rep front squat
3 sec pause at parallel on the way up

try to increase weight from 30.8.24.

c) conditioning 18min
for time
10-8-6-4-2 hang power cleans 60/40kg
100-80-60-40-20 double unders
500-400-300-200-100m row

a) mobility 3min
1:00 each
samson stretch
hand walk + push up
calf stretch

b) warm up 4min
on every 2:00 x 2
10 step ups
10 shoulder press
remaining time plank push ups

c) press - push press - push jerk 15min
work up to a heavy set of
5 press
then
5 push press
then
5 push jerks

c) conditioning 16min
for time
80 box step ups 22.5/15kg
60 db plank rows
40 push jerks 50/35kg

partition however

a) mobility 4min
1:00 each
hand walk
elbow instep rotation
inverted hamstring stretch
calf stretch

b) warm up 5min
2-3 rounds
10 good mornings (empty bar)
5 burpees
100m run

c) sumo deadlift 12min
(cycle week 2/3)
build to a heavy 3 rep sumo deadlift
3 sec pause below knee on the way up

try to increase weight from 28.8.24.

d) conditioning 18min
for time
21-15-9 deadlifts 100/70kg
400m run

into

3 rounds
12 burpees
400m run

a) mobility 4min
1:00 each
elbow instep rotation
kneeling lat stretch
scorpion
hip crossover

b) warm up 4min
2 rounds
10 ring rows
10 straight leg sit ups
10/8 cal bike / ski

c) conditioning 30min
for time
21-18-15-12-9 pull ups
750/650m bike
9-12-15-18-21 toes to bar
300/250m ski

a) mobility & warm up 5min
1:00 each
sumo squat stretch
row
hand walk + push up
row
calf stretch

b) pause bench press 12min
(cycle week 2/3)
build to a heavy 3 rep bench press
3 sec pause 3cm off chest on the way up

try to increase weight from 26.8.24.

c) workout prep 5min

d) conditioning 18min
amrap 18min
100 wall balls 20/14
80 alt. db snatches 22.5/15kg
60 box jumps 60/50
40 db push press 2x22.5/15kg
max cal row

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk + push up
calf stretch

b) warm up 8min
2 rounds
1:00 row
1:00 burpees
1:00 bike or ski
1:00 ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 push ups
3. 8-15 cal bike or ski
4. 10-20 jumping pull ups
5. rest