WODs

a) mobility 3min
01:00 each
handwalk
hip cross over
scorpions

b) warm up 5min
3 rounds
10 good mornings
8 medball squats
6 push ups

c) sumo deadlift 12min
heavy set of 10

d) benchmark conditioning 11min
"Scotty"
amrap 11min
5 deadlifts, 125 /85 kg
18 wallballs, 20/14lbs
17 burpees over the bar

(weight for the deadlifts < 70% 1rm)

e) core 4min
tabata (20sec on / 10sec off)
side plank *
*alternate each interval

a) mobility 3min
01:00 each
lat stretch on box
calf stretch
hand walk

b) warm up 5min
amrap 5min
10/ 8 cal bike / ski
10 box step ups
10 single arm db hang cleans

c) conditioning 29min
amrap 4min x 6 rounds
20 single db hang clean & jerk 22,5/15kg
20 box jumps 60/50cm
max. cal bike/ski

1:00 rest between rounds

a) mobility 3min
1:00 each
hand walk
scorpions
hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
6 scap. push ups
5 push ups
4 burpees
remaining time row

c) bench press 12min
heavy set of 10

d) benchmark conditioning 10min
for time
2,000m row

compare to 27.11.23

e) finisher 5min
2:00
max. banded good mornings
1:00 rest
2:00
max. banded monster walk

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hip crossovers
sumo squat stretch

b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike / ski
1:00 air squats

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 8-15 v-ups
3. 8-15 cal bike or ski
4. 10-20 kb goblet squats
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
kneeling lat stretch

b) warm up 7min
2 rounds
10 good mornings
10 elbow rotations
10 strict press
10 ring rows
partner bikes / skis

c) conditioning 36min
in teams of 2 for total calories
on every 12:00 x 3
70 cal bike
50 pull ups
30 barbell movement 60/40kg
max cal ski

*1st round: power cleans
2nd round: shoulder to overhead
3rd round: clean & jerks

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

b) front squat 12min
heavy set of 10

c) conditioning 16min
amrap 16min
12 db box step ups 22.5/15kg
8 single arm devils press

on every 4:00 starting at 0:00
500/450m row

d) posterior pump 4min
tabata (20'' on / 10'' off)
db glute bridges
box hamstring curls