WOD

warm up (6min)
2 sets

50sec on/10sec off

ski

down ups

instep stretch + rotation/sumo squat stretch

‍prehab (6min)

‍3 sets

30sec on/10sec off

plank hold left arm/right leg

plank hold right arm/left leg

reverse snow angels

‍strength (10min)

‍for quality

30 kb turkish get ups 24/16

scale 12/8

‍metcon (25min)

‍emom x 25

1. 12 wall balls 20/14

2. 20m sled push 100/80

3. 12 burpees

4. 20sec l-sit hang

5. 20m sandbag carry 70/45

‍

scale 45/30, 60/40, 14/10

warm up (4min)
2 sets

50sec on/10sec off

bike

inverted hamstring stretch/down dog & seal

‍prehab (5min)
3 sets

30sec on/10sec off

kb flutterkicks

alt kb renegade row

‍strength (10min)

‍work up to a heavy hang power snatch

‍metcon (20min)

‍5 rounds

for total reps

amrap 2min

20 swings 24/16

20 sit ups

max cal bike in remaining time

2min rest

scale less reps, 20/12

warm up (6min)
2 sets

50sec on/10sec off

row

wall squats with 3sec pause in bottom

step ups

‍prehab (5min)
2 sets

30sec on/15sec off

kb flutterkicks

kb russian twist

tuck sit hang

‍strength (18min)

‍every 2min x 6

3 backsquats @86%

6 kb frontrack step ups 24/16

‍metcon (12min)

‍amrap 12

15/10cal row

10 box jump overs 60/50

5 toes to bar

scale knee raises

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

down ups

down dog & seal/twisted cross

‍prehab (4min)
tabata

hollow hold

arch hold

‍skill handstand push ups (15min)

‍2 sets

5 push ups

5 pike push ups

5 kneeling box supported handstand push ups

30sec rest

2 sets

2 kicks ups with 3sec pause on top

1 neg hspu @4sec down

30sec rest

back off set

emom x 10

1. 4-6 kipping handstand push ups

2. 10 nose to wall plate walks

scale box supported hspu, plate walks in push up pos

‍metcon (15min)

‍5 rounds

for time

30 double unders

10 double db burpee 20/15

5 double db thruster 20/15

‍

scale 15/10

warm up (4min)
45sec on/15sec off

bike

sled pull

ski

down dog & seal

‍prehab (5min)
3 sets

30sec on/10sec off

kb flutterkicks

kb russian twist

kb renegade row

‍conditioning (48min)

‍4 sets

for max reps

2min bike

1min rest

2min farmers carry 24/16

1min rest

2min ski

1min rest

2min double kb frontrack carry 24/16

1min rest

warm up (7min)
400m run

into

amrap 4min

2 down ups

4 down dog & seal

6 sumo squat stretch

‍prehab (5min)
3 sets

30sec on/15sec off

tuck sit hang

shoulder taps in push up pos.

barbell roll outst

eam WOD (30min)
for time

in teams of two

amrap 30min

2-4-6-8-10-12-14-16-18-20-etc

thruster 40/30

burpee box jump overs 60/50

toes to bar

scale 30/20, knee raises

warm up (4min)
amrap 4min

10 alt instep stretch + rotation

10 alt twisted cross

10 dynamic bridge

‍prehab (5min)
3 sets

30sec on/15se off

nose to wall handstand hold

arch hold

alt single leg barbell good mornings @unloaded bar

‍strength (10min)

‍emom x 8

1. 3 deadlifts @85%

2. 9 db glute bridge 20/15

‍metcon (20min)

‍for time

10-1 reps sandbag over shoulder 70/45

4 wall walks b/w sets

‍

scale 45/30, inchworm

warm up (6min)

‍2 sets

50sec on/10sec off

ski

samson stretch

handwalk + push ups

prehab (5min)

‍3 sets

30sec on/10sec off

single arm db turkish sit ups/side

alt db renegade row

‍strength (15min)

‍5 sets

4 frontsquats @80%

2min rest

‍metcon (15min)

‍amrap 15min

12/8cal ski

8 alt db snatches 22,5/15

8 alt db overhead lunges 22,5/15

scale 15/10

warm up (6min)

‍45sec on/15sec off

rope jumps

down dog and seal

twisted cross

‍prehab (5min)

‍2 sets

30sec on/15sec off

hollow hold

arch hold

tuck sit hang

scapula pull ups

‍skill toes to bar (15min)

‍2 beat swings

4 dynamic beat swings

4 straight leg raises

3 sets

complex

1 dynamic beat swing + 1 straight leg raise + 1 toes to bar + 1 straight leg raise + 1 dynamic beat swing

30sec rest

back off set

emom x 10

1. 5 banded straight leg raises

2. 10 bench supported toes to bar

‍metcon (20min)for time

120 double unders

60 hand release push ups

30 pull ups

60 double unders

30 handstand push ups

20 chest to bar pull ups

30 double unders

10 strict handstand push ups

10 BMU

scale single unders (x2), kneeling push ups, kneeliing box supported hspu, feet box supported hspu, ring row, jumping pull ups, burpee strict pull up

warm up (6min)
2 sets

50sec on/10sec off

row

samson stretch

dynamic bridge

‍prehab (5min)
2 sets

30sec on/15sec off

rower pike ups

barbell sumo stance good mornings @unloaded bar

barbell hollow hold

‍strength (12min)

‍work up to a heavy complex

power clean + hang squat clean

‍metcon (16min)

‍4 rounds

for total reps

2min on/2min off

20/15cal row

max power cleans 60/45

scale 15/10, 40/30

warm up (6min)
2 sets

45sec on/15sec off

bike

wall squats with 2sec pause in bottom

handwalk + push ups

‍prehab (5min)

‍2 sets

30sec on/10sec off

medball hollow hold

medball pull overs

medball russian twist

‍strength (10min)
every 2min x 5

3 push jerks @85%

6 turkish sit ups 15/10

‍metcon (20min)
3 rounds

for time

40/30cal bike

40 wall balls 20/14

40 sit ups

warm up (5min)

‍50sec on/10sec off

bike

rope jumps

ski

handwalk + push ups

row

‍prehab (5min)
2 sets

30sec on/10sec off

plank ups

side plank raises/side

reverse plank hold

‍conditioning (55min)

‍8 sets

20/15cal bike

20 double unders

20/15cal ski

20m filly carry 16/12

20/15cal row

2min rest

scale 40 single unders

‍functional (12min)
3 sets

teams of two

10 db pull overs

5 db complex

*1 db push up + 2 alt db renegade rows

rest as needed

warm up (6min)
amrap 6min

YGIG

15/10cal ski

5 down ups

5 barbell good morning @unloaded bar

5 behind the neck shoulder press @unloaded bar

‍prehab (5min)

‍3 sets

30sec on/10sec off

plate turkish sit ups

plate russian twist

plate pull throught

eam WOD (30min)
for time100/75cal row

50 clean & jerk 50/35

100 burpees over bar

50 clean & jerks 50/35

100/75cal row

scale 35/25

warm up (3min)

‍dynmaic warm up

‍prehab (6min)

‍3 sets

30sec on/10sec off

tuck sit hang on rings

barbell side bends

barbell roll outs

‍benchmark (25min)
"Tom"

amrap 25

min

7 muscle ups

11 thruster 70/45

14 toes to bar

scale BMU, burpee pull up, 40/30, straight leg raises, knee raises

warm up (6min)

‍amrap 6min

12/8cal row

20 single unders

6 alt samson stretch

6 alt inverted hamstring stretch

‍prehab (6min)

‍3 sets

30sec on/10sec off

plate flutterkicks

plate turkish sit ups

plate pull through

‍functional (15min)

‍3 sets

6 plate elevated single leg squat/side 15/10

6 plate cyclist squats 15/10

12 alt plate def single leg deadlifts 15/10

2min rest

‍metcon (15min)

‍for time50-35-20 reps

row

swings 24/16

*50 double unders b/w sets

scale single unders (x2)

warm up (6min)

‍2 sets

45sec on/15sec off

down ups

ring rows

step ups

‍prehab (4min)

‍tabata

hollow rock

arch rock

‍skill (12min)
bar muscle up

2 sets

5 belly to bar

5 bar floor muslce ups

5 bar floor dips

2 sets

5 jump into hollow

5 hip kipp drills

back off set

emom x 8

1. 1-3 BMU

2. 30sec top of dip hold

scale seated BMU, top of dip on box hold

‍metcon (18min)
8 rounds

for time

8 chest to bar pull ups

8 8 shoulder to overhead 50/35

8 burpees over bar

scale 35/25 pull ups, jumping pull ups, ring rows

warm up (6min)

‍2 sets

45sec on/15sec off

instep stretch + rotation

handwalk + push ups

sumo squat stretch

‍prehab (4min)

‍3 sets

30sec on/10sec off

barbell hollow hold

barbell roll outs

‍strength (8min)

‍squat snatch

emom x 8  

1 rep @climbing

‍metcon (14min)
for time

21-15-9 reps

sumo deadlift high pulls 40/30

push ups

into

9-15-21 reps

overhead squat 40/30

sit ups

warm up (4min)

‍2 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch

‍prehab (5min)

‍2 sets

30sec on/10sec off

wall squats with 2sec pause in bottom hollow hold

tuck ups

‍strength (10min)

‍backsquat

every 2min x 5

3 backsquats @88%

6 alt db suitecase lunges 20/15

‍metcon (12min)
amrap 12min

2-4-6-8-10-etc

double db devils press 20/15

box jump overs 60/50

‍

scale 15/10

warm up (6min)
2 sets

45sec on/15sec off

ski

sumo squat stretch

ring rows

‍prehab (5min)
2 sets

30sec on/10sec off

hollow hang

marching plank

reverse snow angels

‍metcon (35min)

‍teams of two

for time

120/90cal ski

120 wall balls 20/14

120 toes to bar

60/45cal ski

60 wall balls 20/14

60 pull ups

30/25cal ski

30 wall balls 20/14

30 chest to bar pull ups

warm up (3min)
dynamic warm up

‍prehab (6min)
3 sets

30sec on/10sec off

banded pull downs

banded side rotations/side

banded hollow hold

‍skill (10min)
rope climb

emom x 10

1. 1-2 rope climbs
2. 20sec l-sti on parallettes

‍metcon (24)
emom x

1. 12-16 double kb swings 24/16

2. 20m double kb frontrack carry 24/16

3. 20 sit ups

4. 20m sled push 80/60

‍

warm up (6min)
2 sets

50sec on/10sec off

row

sumo squat stretch/intstep stretch + rotation
prehab (5min)
3 rounds

30sec on/10sec off

top of push up hold

bottom of push up hold

marching plank

‍benchmark (40min)
"Ned"

7 rounds

for time

11 bodyweight back squats

1000m row

warm up (6min)
amrap 6min

30 rope jumps

5 shoulder press with 2sec pause on top (unloaded bar)

5 down ups

‍prehab (5min)
2 sets

30sec on/10sec off

tuck sit hang

scapula push ups

plank ups

‍strength (12min)

‍5 sets

1 pause push jerk + 2 push jerk (climbing)

rest as needed

‍conditioning 14min
amrap 14min

2 wall walks

4 bar muscle ups

8 burpee to target

24 double unders

scale inchworm, strict pull ups, single unders (x2)

warm up 8min
2 sets

45sec on/15sec off

bike/ski

samson stretch

step ups

prehab

2 sets

30sec on/10sec off

alt single leg v-ups

side plank ups

arch hold

‍strength 13min
frontsquats

4 sets

3 frontsquats @85%

45sec wall sit

2min rest

‍metcon 20min

‍for time

50/40cal ski

50 double db frontrack lunges 20/15

50 toes to bar

50 box jump overs 60/50

50 double db push jerks 20/15

50/40cal bike

warm up 6min
400m run

into

2 rounds

10 barbell good mornings (unloaded bar)

5 down dog & seal

‍prehab (5min)
2 sets

30sec on/10sec off

hollow hold

side plank raises/side

‍strength 15min

every 90sec x 6

1 power clean @90%

20sec l-sit hang

scale tuck sit hang

‍metcon 15min
4 rounds

for time

400m run

12 double db hang power cleans 20/15

8 handstand push ups

scale 15/10, box supported handstand push ups, hand release push ups

warm up (6min)
400m run

2 rounds

150/100m row

10 inverted hamstring stretch

5 handwalks

‍prehab (5min)
3 sets

30sec on/10sec off

plank ups

plank side ups

reverse snow angels

conditioning (50min)

every 5min x 10

200m run

40m sandbag carry 70/45

250/200m row

10 burpees

‍functional (15min)

‍4 sets

10 db glute bridge floor press

10 seated db shoulder press

10 db alt renegede row in push up pos

2min rest

warm up (6min)

‍2 sets

teams of two

45sec on/15sec off

bike/row

samson stretch/inverted hamstring stretch

step ups

‍prehab (5min)

‍2 sets

30sec on/10sec off

kb flutterkicks

kb russian twist

kb renegade row in push ups position

‍metcon (30min)

‍teams of two

amrap 14min

buy in 80/60cal bike

12 swings 32/24

12 box jumps 60/50

2min rest

amrap 14min

buy in 80/60cal row

12 kb goblet lunges 32/24

12 burpees to target

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

handwalk

dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

barbell hollow hold

barbell side bends

tuck sit hang

‍strength (15min)

‍bench press

4 sets

8 reps @75%2min rest

‍metcon (14min)
amrap 14min

20 double unders

10 toes to bar

5 thruster 50/35

scale single unders (x2), 30/20, knee raises

warm up (6min)
2 sets

45sec on/15sec off

bike

inverted hamstring stretch

twisted cross

‍prehab (6min)
3 sets

30sec on/10sec off

banded Y´s

shouler taps in push up positon

reverse plank hold

‍strength (15min)
work up to a heavy complex power snatch + overhead squat

‍metcon (15)
12 rounds

for time

8 hang power snatches 40/30

12/8cal bike

scale 30/20

warm up (6min)
2 sets

45sec on/15sec off

step ups

handwalk

ring rows

‍prehab (8min)
3 sets

30sec on/15sec off

barbell hollow hold

tuck sit hang

barbell roll outs

‍benchmark (20min)

‍"Danny"

amrap 20min

30 box jumps 60/50

20 push press 50/35

30 pull ups

scale 40/30, jumping pull ups, ring rows

warm up (6min)
2 sets

50sec on/10sec off

rowstep ups

lateral squat stretch

‍prehab ((5min)
2 sets

30sec on/10sec off

wall squats with 2sec pause on bottom

hollow hold

rower pike push ups

‍strength (12min)
backsquats

every 2min x 6

10 airsquats

2 backsquats @90%

‍metcon (15min)

4 rounds

for time

20/15cal row

10 double db burpee box step overs 22,5/15

scale15/10

warm up (6min)

2 sets50sec on/10sec off

ski

instep stretch + rotation

ring rows with 2sec pause on top

prehab (5min)

2 sets30sec on/10sec off

plate turkish sit ups

plate russian twist

plate pull through

strength/skill (10min)

every 2min x 5

5 strict pull ups

20-30sec nose to wall handstand hold

metcon (24min)

for time1000/800m ski

15 wall walks

30 deadlfits 60/45

500/400m ski

10 wall walks

20 deadlifts 70/50

250/200m ski

5 wall walks

10 deadlifts 80/60

scale40/30, 50/40, 60/50, inchworm

warm up (6min)

‍teams of two

2 sets

50sec on/10sec off

bike/row

stretch

stretch

‍prehab (10min)
3 sets

40sec on/10sec off

plank hold

star plank hold/side

reverse plank hold

‍conditioning (45min)

‍teams of two

for time

100/75cal bike

100/75cal row

80/60cal bike

80/60cal row

60/45cal bike

60/45cal row

40/30cal bike

40/30cal row

20/15cal bike

20/15cal row

*increase the pace from round to round

warm up (5min)

‍2 rounds

15/10cal ski

10 sumo squat stretch

5 handwalk + push ups

10 dynamic bridge

‍prehab (5min)

‍2 sets

30sec on/10sec off

medball hollow hold

medball russian twist

nose to wall handstand hold

‍metcon (35min)

‍teams of two

for time

120/100cal ski

160 wall balls 20/14

80 pull ups

60/45cal ski

80 burpees

160 db hang power clean & jerk 22,5/15

120/100cal ski

scale 14/10, 15/10

warm up (3min)

‍dynamic warm up

prehab (5min)

2 sets

30sec on/10sec off

banded face pulls

banded pull downs

banded T´s

‍skill (15min)

‍pull ups

2 sets

30sec hollow hold

30sec arch hold

30sec hollow/lat activation

2 sets

3 beat swings

6 dynamic beat swings

2 pause kipping pull ups

60sec rest

scale jumping pause kipping pull ups

back off set

emom x 6

1. 6-10 kipping pull ups

2. 6-10 russian kb swings

scale banded kipping pull ups, seated strict pull ups

‍metcon (15min)

‍21-15-9 reps

hang power cleans 60/45

handstand push ups

into

12-6-3 reps

power cleans 80/55

strict hspu

scale

45/30, 60/40, hand realease push ups, box supported hspu, elevated hspu

warm up (4min)
2 sets

45sec on/15sec off

bike

samson stretch/dynamic bridge

‍prehab (5min)

‍3 sets

30sec on/10sec off

db side plank raises/side

db hollow pull overs

‍functional (15min)
4 sets

10 half kneeling db arnold press/side

10 db bench pull overs

10 db bird dog row/side

2min rest

‍metcon (16min)

‍4 rounds for total reps

2min on/2min off

20/15cal bike

10 alt double db frontrack lunges 20/15

max burpees over db`s

warm up (4min)
2 sets

50sec on/10sec off

row

inverted hamstring stretch/

down dog & seal

‍prehab (5min)
3 sets

30sec on/10sec off

db single arm turkish sit ups/side

hollow hang

rower pike push ups

‍strength (15min)

‍work up to a heavy deadlift

‍metcon (15min)

‍amrap 15min

20/15cal row

15 toes to bar

10 alt db snatches 25/20

scale straight leg raises, 15/10

warm up (5min)

2 sets

200m run

10 step ups

10 wall squats with 2sec pause in bottom

prehab (5min)

2 sets

30sec on/10sec off

medball hollow hold

medball russian twist

medball glute bridge pull overs

benchmark (35min)

"Kelly"

5 rounds

for time

400m run

30 box jumps 60/50

30 wall balls 20/14

scale14/10

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

dowel pass through

lateral squat stretch

‍prehab (5min)
2 sets

30sec on/10sec off

banded T´s

banded Y`s

banded upright rows

‍strength (15min)

‍overhead squats

6 sets

3 reps @climbing

90sec rest

‍metcon (12min)

‍6 rounds for time

50 double unders

5 sandbag over shoulder 70/45

scale single under (x2), 1min practice, 45/30

warm up (8min)

‍2 sets

50sec on/10sec off

row

stretch

ski

stretch

‍prehab (6min)

‍teams of two

amrap 6min

over and under

‍conditioning (60min)

‍teams of two

for time

4000m row

80 burpees over erg

4000m ski

80 sled pull

warm up (6min)

‍teams of two

2 rounds

45sec on/15sec off

row

down ups

down dog & seal

‍prehab (5min)

teams of two

‍‍accumulate 5min of

YGIG

db flutterkicks

‍metcon (30min)

‍teams of two

amrap 30min

6 wall walks

12 single arm db devils press 25/15

18 toes to bar

24cal row

warm up (4min)

‍2 sets

45sec on/15sec off

ski

sumo squat stretch

handwalk

‍prehab (5min)

‍3 sets

30sec on/10sec off

barbell side bends

barbell hollow hold

strength/skill (15min)

work up to a heavy

clean complex

power clean + hang squat clean

‍metcon (15min)
for time

100/75cal ski

50 thruster 30/20

25 burpees over bar

warm up (3min)

‍dynamic warm up

‍prehab (10min)

‍3 rounds

40sec on/10sec off

banded pull downs

banded side plank rows/side

banded pull down in hollow pos

‍strongman (24min)
3 rounds for max reps

60sec on/30sec off

1. weighted sit ups

2. sandbag carry (10m)

3. tank sled push (10m)

4. farmers carry (10m)

5. plate bear crawl (10m)

6. db box step ups 60/50

warm up (6min)

‍400m run

into

amrap 3min

5 down dog and seal

10 twisted cross

‍prehab (5min)

‍3 sets

30sec on/15sec off

banded pull downs

banded alt single leg toes to band on the floor

arch rock

‍skill (15min)

‍3 sets

5 lat activation mit 2sec pause im hollow

3 beat swings with 2sec pause in each position

5 banded straight leg raises

20sec tuck sit hang (hier bitte knie so weit wie möglich an die Brust und halten)

1min rest

back off set

emom x 10

1. 3-6 toes to bar

2. 12 plate turkish sit ups

scale straight leg raises, knee raises, floor supported toes to bar

‍metcon (15min)

‍3 rounds

for time

400m run

20 swings 24/16

10 strict handstand push ups

scale20/12, box supported strict handstand push ups

warm up (6min)‍

2 sets

50sec on/10sec off

row

samson

stretch

sumo squat stretch

‍prehab (6min)

‍2 sets

30sec on/10sec off

single arm db turkish sit up/side

db russian twist

db pull through

‍strength/skill (12min)

‍frontsquatevery 2min x 6

3 frontsquats @83%

‍metcon (15min)

‍4 rounds

for time

10 double db burpee 22,5/15

10 double db hang power snatches 22,5/15

10m double db frontrack lunges 22,5/15

30/20cal row

2 sets

45sec on/15sec off

step ups

handwalk + push ups

calf stretch

‍

prehab (5min)

‍

2 sets

30sec on/10sec off

sumo stance barbell good mornings

barbell side bends

barbell alt single leg v-ups

‍

benchmark (30min)

‍

""McGhee""

amrap 30min

5 deadlifts 125/85

13 push ups

9 box jumps 60/50

scale 80/45

kneeling push ups

‍

warm up (6min)

‍2 sets

45sec on/15sec off

step ups

lateral squat stretch

ring rows

‍

‍prehab (5min)‍

3 sets

30sec on/15sec off

banded pull downs

hollow hang

‍

‍skill (10min)

bar muscle ups‍

3 sets

10 hollow rocks

10 arch rocks

2 sets

5 belly to bar

5 bar floor muslce ups

5 bar floor dips

2 sets

5 jump into hollow

5 hip kipp drills

5min bar muscle up practice

‍

‍metcon (15min)

‍8 rounds

for time

8 chest to bar pull ups

12 wall balls 20/14

16 box jumps 60/50

warm up (6min)

‍2 sets

45sec on/15sec off

ski

inverted hamstring stretch

handwalk

‍

‍prehab (5min)

‍
2 sets

30sec on/10sec off

banded good morinings

plate turkish sit ups

plate pass through

‍

‍strenght/skill (12min)

‍power clean

every 2min x 6

4 power cleans @80%

6 seated box jumps

‍

‍metcon (12min)

‍
5 rounds for time

18/14cal ski

10 double db

deadlifts 22,5/15

8 double db

hang power cleans 22,5/15

6 double db push press 22,5/15

warm up (5min)

‍2 sets

40sec on/10sec off

shuttle runs (10m)

down dow & seal

alt inverted hamstring stretch

‍

‍prehab (8min)

‍2 sets

30sec on/10sec off

banded face pulls

single arm banded pull downs/side

single arm banded side rotation/side

‍

‍strenght/skill (15min)

‍5 sets

3-6 strict pull ups

6-9 kb upright row 24/16

9-12 kb renegade row in push up position 24/16

90sec rest

‍

‍metcon (13min)

‍50-35-20 reps for time

swings 24/16

sit ups

30 shuttle runs b/w sets (10m)

warm up (6min)

‍2 sets

50sec on/10sec off

bike

handwalk + push ups

twisted cross

‍

‍prehab (8min)

‍3 sets

30sec on/10sec off

plate turkish sit ups

plate walks in push up pos.

bottom of push up hold

‍

‍strenght/skill 12min
push presswork up to a heavy 3rm

‍

‍metcon (16min)
4 rounds

for total reps

2min on/2min off

20/15cal bike

max shoulder to overhead 50/35

‍warm up (8min)

‍
2 sets

50sec on/10sec off

ski

samson stretch

run

calf stretch

‍

‍prehab (5min)

‍
3 sets

30sec on/15sec off

db flutterkicks

single arm db

turkish get ups/side

alt db renegade row

‍

‍conditioning (40min)

‍
ski

800m @easy

20 shuttle runs (10m)

1min rest

600m @hard

15 shuttle runs (10m)

1min rest

800m @easy

20 shuttle runs (10m)

1min rest

400m @hard

10 shuttle runs (10m)

1min rest

800m @easy

20 shuttle runs (10m)

1min rest200m @hard

5 shuttle runs (10m)

1min rest

800m @easy

20 shuttle runs (10m)

1min rest

100m @hard

warm up (6min)

‍400m run

into 2 rounds

10 instep stretch + rotation

10 down dog and seal

10 dynamic bridge

‍

‍prehab/preWOD (7min)

‍2 sets

30sec on/15sec off

hollow hold

shoulder press with 3sec pause on top @unloaded bar

hollow hang

wall squats

‍

‍games team wod (35min)

‍4 rounds

200m run

20 shoulder to overhead 60/45

2min rest

for time

60 toes to bar

60/45cal bike

60 chest to bar

60/45cal bike

2min rest

amrap 8min

40m sandbag carry 45/30

40 wall balls 20/14

prehab (5min)

‍2 sets

30sec on/15sec off

sumo stance

barbell good mornings

@unloaced bartop of push ups holdbottom of push up hold

‍

‍strength (10min)

‍deadlift every 2min x 5

5 deadlifts <75%

‍

‍metcon (12min)‍

amrap 12min

4 wall walks

8 double db box step overs 60/50

prehab (8min)
3 sets

30sec on/15sec off

banded pull downs

banded side rotation

banded pull downs in hollow pos.

‍

‍strongman (24min)
2 rounds

2min on/1min off

for max reps

1. sled push 85/60

2. sandbag over shoulder @45/30

3. double kb overhead carry @2x20/12 (10m)

4. kb farmers carry @2x32/24

strength (17min)

‍

‍frontsquat (17min)

10-8-6-4-2 reps @climbing

2min rest b/w sets

‍

metcon (14min)

‍

6 rounds

for time

12 alt frontrack lunges @50/35

12 chest to bar pull ups

24 double unders

scale: 40/30, pull ups, ring rows, single unders (x2)