WODs

a) mobility 4min
1:00 each
scorpion
hip crossover
samson stretch
plank shoulder tap

b) warm up 6min
on the 2:00 x 3
5 push ups
10 sit ups
remaining time row

c) strict press 12min
3-5 sets:
1-3 reps @ 80-85%
*3-4 sec isometric

d) conditioning 18min
for time
2000m bike
1000m row
50 toes to bar

*work in intervals of 2min on / 1min off,
in any order

e) holds (optional) 10min
3-4 sets
1min (weighted) front plank
rest 1min between sets

a) mobility 4min
1:00 each
sumo squat stretch
instep rotation stretch
lat stretch on ball
med ball squat hold

b) warm up 5min
10-8-6-4-2 reps
medball deadlifts
medball front squats
medball strict press
medball floor slams

c) back squats 12min
3-4 sets: 1-3 reps @ 80-85%
*3-4 sec isometric

d) conditioning 15min
on the minute x 15
1. 1 wall ball 9/6 + max burpees
2. 2 wall balls 9/6 + max burpees
3. 3 wall balls 9/6 + max burpees
...
15.15 wall balls + max burpees

e) hold (optional) 10min
3-4 sets
30-60sec reverse plank
rest 1min between sets

a) mobility 4min
1:00 each
scorpion
handwalk
samson
bird dogs

b) barbell warm up 5min
2 rounds
100m run
5 good mornings
5 back squats
5 elbow rotations
5 strict shoulder press
5 romanian deadlifts
5 front squats

c) power clean 10min
5 sets:
3 power cleans @ 70-75%

d) conditioning 20min
amrap 20min
1 power clean 80/60
1 ring muscle ups
100m run
2 power clean 80/60
2 ring muscle ups
100m run
2 power clean 80/60
2 ring muscle ups
100m run
...
add 1 rep each round

mobility 4min
scorpions
handwalks
curtsy sqauts
bird dogs

warm up 4min
1 round
1:00 wall walks
1:00 cal row
1:00 kb deadlifts
1:00 burpee step ups

emom conditioning 35min
emom 35min (7 rounds)
1. 2-5 wall walks
2. 10-15cal row
3. 15-20 kb high pulls
4. 5-10 burpees box jumps 50cm
5. rest

a) mobility 4min
1:00 each
partner shoulder stretch
partner hip flexor stretch (each side)

b) warm up 6min
on every 90sec x 4
1. 250/200m easy ski
2. 10 push ups + 10 lunges +
overhead hold in the remaning time

c) team conditioning 30-35min
in teams of 2
for time
60/50 cal ski
120 push ups
60/50 cal ski
120 front rack lunges 40/30
60/50 cal ski
120 push press 40/30
60/50 cal ski

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

b) warm up 6min
1:00 row
1:00 good mornings
1:00 sit ups

c) deadlift 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric

d) conditioning 18min
for time
15-12-9-6 reps
deadlifts 100/70
cal row (x2)

into

6-9-12-15 reps of
toes to bar
cal row (x2)

e) hold (optional) 10min
3-5 sets:
30-60sec side plank hold (each side)
rest 1min between sets