WODs

a) mobility 4min
1:00 each
90/90 stretch
instep rotation
handwalk
bird dogs

b) warm up 5min
10-8-6-4-2 reps
banded good mornings
single dumbbell press (5/5,4/4 etc)

c) deadlift 15min
on the 3:00 x 5 sets:
5 deadlifts @ 72,5%

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
deadlifts 100/70
handstand push ups

a) mobility 4min
1:00 each
cossack squats
warrior squats
barbell ankle stretch
front squat hold

b) warm up 5min
amrap 5min
10 squats
10 bent over rows (empty bar)
10 push ups
10 sit ups

c) front squat 12min
on the 2:00 x 6 sets:
1. 5 reps @ 75%
2. 3 reps @ 78%
3. 1 rep @ 80%
4. 5 reps @ 78%
5. 3 reps @ 80
2. 1 rep @ 83%

d) conditioning 18min
7 rounds for time
7 double dumbbell front squats 20/15
7 pull ups
7 double dumbbell push press
7 toes to bar

a) mobility 4min
1:00 each
alternating pigeon stretch
hand walk + sumo squat stretch
front rack stretch
marching plank

b) warm up 6min
emom 6min
1. easy row
2. 5 tall muscle cleans + 5 strict press + x step ups

c) power clean & jerk 10min
emom 10min
minute 1-5: 2 power clean & jerk (light - moderat)
minute 6-10: 1 power clean & jerk (moderate - heavy)

d) conditioning 20min
amrap 5min x 3 rounds
27/21cal row
21 power cleans 50/35
15 burpee box jump overs 60/50

rest 2:30min between rounds

a) mobility 4min
1:00 each
handwalk
curtsy squats
calf stretch
plank shoulder taps

b) warm up 8min
emom 8min
1. 30s nose to wall shoulder taps
2. bike
3. step overs
4. jumping jacks

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15 cal bike
3. 10-15 db step overs 50cm
4. 20-30 bench hop overs
5. rest

a) mobility 4min
1:00 each
sumo squat stretch
samson stretch
down dog and seal
sqaut hold

b) warm up 5min
in teams of 2
2 rounds each
A: 10 med ball squats + 10 med ball sit ups
B: run

c) team conditioning 35min
amrap 35min
100 wall balls 9/6
50 toes to bar
10 laps med ball run
*partner have to switch after each round

a) mobility 4min
1:00 each
inverted hamstring stretch
handwalk
instep rotation stretch
glute bridge (walk outs)

b) warm up 5min
2 rounds
5 burpees
10 deadlifts (empty barbell)
15 bend over rows
200m row

c) deadlift test 15min
build to a heavy single

*compare to 22.08.22

d) conditioning 18min
for time
36 burpee pull ups
63 dumbbell hang power snatches* 25/17,5
1500/1200m row
*switch arms every 5 reps