WODs

a) movement prep
2 rounds
30"on/10"off
inverted hamstring stretch
dynamic bridge

b) strength
3 sets
30"on/10"off
single leg kb/db rom dealdilifts/side
single leg kb/db glute bridge/side

no eqiupment without kb/db

c) conditioning
amrap 15min
21 swings
15 sit ups
9 push ups

no equimpent squats

MERRY CHRISTMAS!

We have two Workout options for you today:

a) movement prep
tabata
jumping jacks
samson stretch

b) "12 days of Christmas"
12 mountain climbers
11 squats
10 step ups
9 burpees
8 sit ups
7 push ups
6 jumping lunges
5 reverse burpees
4 inchworm
3 v-ups
2 chair dips
1 chair supported handstand push up

or

Beat the Coach (Video)

a) movement prep
2 rounds
30"on/10"off
prisoner good mornings
samson stretch

b) strength
20 kb/db turkish get ups

no equipment TGU without a kb

c) conditioning
amrap 15min
20 kb/db high pulls
20 kb/db frontrack lunges

no equipment: 10 burpees, 20 lunges

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

b) strength
3 sets
30"on/30"off
plank ups
side plank raises/side

c) conditioning
amrap 15min
30 jumping jacks
15 squats
5 hand release push ups

a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) strength
3 sets
30"on/15"off
hollow hold
reverse plank hold

c) conditioning
for time
100 reverse burpees
*emom 6 jumping lunges

a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) strength
3 sets
30"on/15"off
singel leg bulgarian split squats/side
hollow rocks

c) conditioning
2 rounds
amrap 3min
squats
into
21-15-9 reps
burpees
sit ups
1min rest

score: total reps of squats/total time of couplet

WOD Marathon
Home Edition with Db or Kb

0:00-10:00
6 rounds for time
10 single arm hang power clean & jerk
10 single arm overhead lunges

10:00-20:00
42,30,18 reps for time
swings
sit ups

20:00-30:00
10 rounds for time
8 single arm thrusters
4 burpees

30:00-40:00
for time
50,40,30,20,10 jumping jacks
10,8,6,4,2 devils press

40:00-50:00
for time
50 single arm push press
50 weighted step ups
50 single arm push press

50:00-60:00
4 rounds for time
20 push ups
20 alt single arm snatches