WODs

a) mobility & warm up 5min
line drills

b) conditioning 30min
10 rounds for time
8 deadlifts 80/60kg
6 strict ring dips
4 strict pull ups
200 m run

a) mobility 3min
1:00 each
samson stretch
hand walk
sumo squat stretch

b) warm up 5min
10,8,6,4,2
air squats
down ups

c) push press 15min
3-3-2-2-1-1 push press

climb in weight each set.
rest 1-2 min between sets.

d) benchmark conditioning 15min
"Omar"
for time
10-20-30 thrusters 40/30kg
15-25-35 bar facing burpees

a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
scorpion

b) warm up 5min
in teams of 2
amrap 5min
100m run
10 push ups
partner rows

c) bench press 14min
8-5-3-1 bench press

start first working set @ 80%.
rest 1-2 min between sets.

d) conditioning 15min
3 rounds for time
500 m row
400 m run

a) mobility 3min
1:00 each
hand walk
cossack squat
kneeling lat stretch

b) warm up 5min
3 rounds
10 ring rows
10 air squats
20 marching planks

c) back squat 12min
5 sets
3 back squats
start first working set @ 80%

d) conditioning 18min
7 rounds for time
7 chest to bar pull ups
7 db front squats 20/15kg
7 db push jerks right
7 db push jerks left

a) mobility 4min
1:00 each
hand walk
scorpion
hip crossovers
lat stretch

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 burpees
1:00 ring rows

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 medball sit ups
2. 8-15 cal row
3. 5-10 single arm devils press
4. 10-20 paralette jump overs
5. rest

IT'S GAMES WEEK!

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

b) warm up 6min
amrap 6min
2 rounds
10 air squats
10 push ups
partner bikes
then
2 rounds
5 front squats (empty bar)
5 press
5 thrusters
partner runs 100m

c) team conditioning 30min
"Echo Thruster Final 2.0"
in teams of 2
for time
800m run
42-36-30
cal bike
thrusters 40/30kg
then
80 overhead lunges 40/30kg
800m run