WODs

movement prep
3 rounds
5 sumo squat stretch
5 handwalks
10 twisted cross

WOD
a) 3 sets
40sec on/20sec off
crab alt toe touches
bear squat push ups
side plank knee to elbow left
side plank knee to elbow right

b) amrap 15min
21 squats
15 sit ups
9 push ups

scaled kneeling push ups

a) movement prep
3 rounds
30""on/10"" off
jumping jacks
samson stretch
sumo squat stretch

b) pistol squat progression
10 air squats
10 narrow stance squats
5 single leg deadlift/side
10 alt reverse lunges
10 alt pistol squat with anchored foot
5 alt neg pistol squats

WOD
a) emom 12min
even: 10 alt pistols
odd: 45sec top of glute bridge hold

b) 5 rounds
for time
40 jumping jacks
30 half burpees
20 jumping lunges

scaled lunges

time cap 15min

movement prep
2 rounds
45sec on/15sec off
down ups
samson stretch
down dog & seal

WOD
a) tabata
hollow hold
arch hold
into
tabata
side plank hold/left
side plank hold/right
into
tabata
plank hold
reverse plank hold

b) amrap 12min
12 burpees
24 sit ups

a) movement prep
tabata
mountain climbers
sumo squat stretch

b) 2 rounds
30sec on/10sec off
plank hold
arch hold

WOD
a) 3 sets
10 alt cossack squats
10 split squats/side
10 single leg rom deadlift/side

b) 5 rounds
for time
50 mountain climbers
10 hand release push ups
20 squats

time cap 15min

warm up
2 rounds
20 jumping jacks
5 handwalks
10 twisted cross
5 dynamic bridge
10 hip crossovers

WOD
a) 3 sets
10 single arm odd object turkish sit ups/side
10 odd object hollow hold pull downs
20 odd object pull throughs

b) amrap 15min
50 jumping jacks
20 sit ups
10 plank ups
20 arch rocks

warm up
2 rounds
5 down ups
10 samson stretch
5 sumo squat stretch
10 lateral squat stretch

WOD
saturday sweat zoom live workout
50,40,30,20,10
burpees
frog jumps
into
10,20,30,40,50
reverse burpees
jumping lunges

scaled lunges

time cap 40min