WODs

warm up
a) 30 sec on/10sec off
skippings
samson stretch
skippings
handwalk
skipping

b) 2 rounds
30sec side plank hold/side
30sec hollow hold

WOD
for time
5 rounds
30 skater jumps
30 plank knee twist
30 alt single leg romanian deadlift with knee raises
30 crossover flutterkicks

time cap 18min

warm up
a) 20 jumping jacks
10 samson stretch
10 atl crossover reverse lunges
20 jumping jacks
10 hip flows
5 handwalks + push ups

b) 2 rounds
60 sec top of push ups hold/hollow position
10 alt bird dogs

WOD
a) amrap 12min
5 pike push ups
10 supermans
20 jumping lunges

push ups/kneeling push ups

b) tabata
glute brigde
top of glute bridge hold

warm up
a) 5 down ups
5 handwalks
5 down dog and seal
5 down ups
5 dynamic bridge

b) 2 rounds
10 side plank raises/side
10 glute bridge

WOD
for time
20 burpees
10 plank hip dip
18 burpees
10 plank hip dip
16 burpees
10 plank hip dip
14 burpees
10 plank hip dip
12 burpees
10 plank hip dip
10 burpees
10 plank hip dip
8 burpees
10 plank hip dip
6 burpees
10 plank hip dip
4 burpees
10 plank hip dip
2 burpees
10 plank hip dip

time cap 17min

warm up
a) 20 jumping jacks
10 alt lateral squat stretch
10 sumo squat stretch
20 jumping jacks
5 handwalks
10 alt twisted cross

b) 2 rounds
10 hollow rocks
10 arch rocks

WOD
amrap 15
30 lateral jumps over a bottle
20 squats
10 plank ups

scaled kneeling push ups

warm up
a) 20 jumping jacks
10 alt samson stretches
10 alt inverted instep streches + rotation
20 jumping jacks
5 handwalks
5 down dog and seals

b) 2 rounds
60sec plank hold
10 alt bird dog

WOD

for time
50,40,30,20,10 reps
v-ups
alt lunges
*30 jumping jacks after each set

scaled tuck ups, sit ups

time cap 18min

for time
8 rounds
10 push ups
20 alt shoulder tabs
30 mountain climbers
20 reverse snow angels
30sec rest

scaled kneeling push ups

time cap 15min