WODs

a) mobility 3min
1:00 each
lat stretch
inverted hamstring stretch
scorpions

b) warm up 5min
3 rounds
10 good mornings
10 ring rows
150/125m row

b) deadlift 15min
3 sets 5 deadlifts
(consistent weight)
+ 1-2 back-off sets

c)conditioning 15min
3 rounds for time
500/450m row
21 kettlebell swings 24/16kg
12 chest to bar pull ups

a) mobiliy 3min
1:00 each
sumo squat
lat stretch
calf stretch

b) warm up 5min
amrap 5min
10 ring rows
10 medball squats
10 box step ups

c) chin ups 12min
4-4-4-3
(increasing weight)

d) condtioning 16min
for max. reps
on every 2:00 x 8 rounds
15 box jumps
max. wall balls 20/14lbs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
8 prone snow angels
6 burpees
remaining time row

c) strict press 12min
3 sets 5 strict press
(consistent weight)
+ 1-2 back-off sets

d) conditioning 16min
for time
500/450m row
30 burpees over the rower
1,000/900m row
30 burpees over the rower
500/450m row

e) finisher 4min
tabata (20sec on/10sec off)
rower pike ups

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

b) warm up 6min
40sec on / 20sec off x2 rounds
1. bike or ski
2. plank hold
3. kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal bike or ski
2. 8-15 abmat sit ups
3. 8-15 deficit push ups
4. 8-15 kb swings
5. rest

a) mobility 4min
1:00 each
samson stretch
scorpions
sumo squat stretch
handwalk + push up

b) warm up 5min
in teams of 2
on every 2:30 x 2 rounds
10 synchro. air squats
10 synchro. db push press (5/5)
max. step ups

c) team conditioning 30min
in teams of 2

on every 03:00 x 10 rounds
2-4-6-8-10-12-14-16-18-20
synchro. single arm db thruster 22,5/15kg
into
max. weighted box step ups 50cm

a) mobility 3min
01:00 each
samson stretch
scorpions
instep rotations

b) warm up 4min
amrap 4min
10 pass throughs
10 air squats
10 behind the neck strict press

c) front squat 12min
find a heavy a heavy set of 10

d) conditioning 18min
for time
30 hang power snatches 40/30kg
600m run
20 hang power snatches
400m run
10 hang power snatches
200m run

*every break 200m run