WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
calf stretch

b) warm up 3min
2 rounds
10 push ups
10 step ups / box jumps
10 strict press / 10 push press (2nd round)

b) shoulder prehab 5min
2 sets for quality
10-15 banded pull aparts
10-15 banded standing 1-arm overhead press / side

c) bench press 10min
max reps of bench press @ 80%

to technical failure. add 2.5kg to each set from last attempt on 15.4.24

d) conditioning 14min
5 rounds for time
12 push press 60/40kg
20 box jumps 60/50cm

a) mobility 3min
1:00 each
samson stretch
hand walk
hip crossovers

b) warm up 5min
on every 2:30 x 2
250m row
10 reverse lunges
remaining time plank

c) conditioning 25min
for time
1000/900m row

4 rounds
20 sit ups
10 db front rack reverse lunges 22.5/15kg

750/675m row

3 rounds
20 sit ups
10 db front rack reverse lunges

500/450m row

2 rounds
20 sit ups
10 db front rack reverse lunges

250/225m row

1 round
20 sit ups
10 db front rack reverse lunges

d) midline 5min (optional)
3 sets
45 sec side plank / side
30 sec rest

"a) mobility 3min
1:00 each
samson stretch
inverted hamstring stretch
calf stretch

b) warm up 5min
2 rounds
100m run
10 good mornings
10 elbow rotations
50 single unders

c) power clean 12min
max reps of power cleans @ 80%

to technical failure. add 5kg to each set from last attempt on 17.4.24

d) conditioning 17min
3 rounds
amrap 5min
buy in: 400m run
9 power cleans 60/40kg
21 double unders

1 min rest

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

b) warm up 6min
on every 1:00 x 2
1.: 10 air squats + remaining time squat hold
2.: 10 push ups + remaining time top of push up hold
3: bike

c) front squat + ring dip 16min
max reps of front squats @ 80%

to technical failure. add 5kg to each set from last attempt on 19.4.24

3-4 sets
5-15 strict ring dips

d) conditioning 14min
emom 14min
1: wall balls
2: cal bike

a) mobility 4min
1:00 each
hand walk
samson stretch
elbow instep rotation
scorpion

b) warm up 8min
2 rounds
1:00 row
1:00 straight leg sit ups
1:00 bike
1:00 step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 5-15 toes to bar
3. 8-15 cal bike
4. 8-20 db step ups
5. rest

a) mobility & warm up 5min
1:00 elbow instep rotation
1:00 row
1:00 hand walk + push up
1:00 burpees
1:00 kb deadlifts

b) conditioning 39min
in teams of 2
for total reps
4:00, 3:00, 2:00, 1:00 of each exercise
cal row
burpees
kb swings 24/16kg
rest