WODs

a) movement prep
2 rounds
30"on/10"off
jumping jacks
handwalk + push ups

b) strength
3 sets
45"on/15"off
top of push up hold
bottom of push up hold
reverse plank hold

c) conditioning
5 rounds
for time
10 single arm db/kb push press/side
20 sit ups
30 jumping jacks

no equipment HR push ups

a) movement prep
2 rounds
30"on/15"off
down ups
samson stretch

b) strength
3 sets
30"on/15"off
alt db/kb reverse lunge to deadlift
db/kb russian twist

no equipment reverse lunges to deadlift without kb/db
hollow hold

c) conditioning
amrap 14min
14 db/kb swings
14 burpees

no equipment squats

a) movement prep
tabata
jumping jacks
handwalk + push up

b) strength
3 sets
8 single arm db floor press in hollow pos/ side
16 alt db renegade row
24 db russian twist

no equipment 10 hand release push ups, 8 side plank rotations/side, 20 hollow rocks

c) conditioning
5 rounds
for time
20 single arm db/kb hang power clean & jerks
40 jumping jacks

no equipment 15 burpees

a) movement prep
2 rounds
30"on/10"off
jumping jacks
sumo squat stretch
handwalk + push ups

b) conditioning
5 rounds for total reps
3min on/1min off
6 push ups
9 squats
12 sit ups

HAPPY NEW YEAR AND ALL THE BEST FOR 2021!!!

a) movement prep
tabata
jumping jacks
mountain climbers

b) New Years conditioning
amrap 20min
20 alt db snatches
21 burpees over db

no equipment jumping squats

a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch

b) strength
3 sets
30"on/10"off
alt bird dog
reverse snow angels
single leg glute bridge/side

c) conditioning
amrap 14min
10 swings
20 goblet lunges
30 jumping jacks

no equipment sit ups, lunges