WODs

warm up
10 mountain climnbers
10 samson stretch
10 instep stretch + rotations
10 dynamic bridge
10 hip crossover

WOD
a) 3 sets
10 bird dogs/side
10 single leg glute bridge/side
10 side plank leg raises/side

b) 50,40,30,20,10 reps
for time
mountain climbers
plank ups
plank hip dips
reverse snow angels

time cap 20min

warm up
2 rounds
20 jumping jacks
10 samson stretches
5 sumo squat stretch
5 handwalks
10 twisted cross

WOD
a) 3 sets
10 bulgarian split squats /side
10 tempo step downs/side
20 hollow rocks

b) 5 rounds
10 hand release push ups
20 squat jacks
into
5 rounds
10 jumping lunges
20 sit ups

scaled kneeling hand release push ups, squats, alt lunges

time cap 15min

warm up
2 rounds
20 jumping jacks
10 instep stretch + rotations
10 lateral squat stretch
5 handwalks

WOD
a) 3 sets
10 single leg odd object rom deadlift/side
10 single arm odd object bent over row/side
10 single arm odd object lateral raise/ side

b) amrap 15min
10 single arm odd object devils press
20 alt odd object overhead lunges
30 jumping jacks

warm up
5 down ups
10 samson stretch
10 lateral squat stretch
5 down ups
5 handwalks
5 down dog & seal

WOD
100 rounds
1 burpee
2 push ups
3 butterfly sit ups
4 squats

scaled kneeling push ups

time cap 45min

warm up
5 down ups
5 half burpees
10 samson stretch
10 instep stretch + rotations
5 down ups
5 half burpees
5 handwalks
10 twisted cross
5 down ups
5 half burpees
10 dynamic bridge
10 hip crossover

WOD
a) "Durante Core"
5 rounds for time
10 hollow rocks
10 v-ups
10 tuck ups
10sec hollow hold
1min rest

b) for time
10 rounds
10 reverse burpees
10 half burpees
10 jumping lunges

scaled lunges

time cap 16min

warm up
10 arm circles left
10 arm circles right
10 chest rotations
10 inverted hamstring stretch
10 samson stretches
10 crossover lunges
5 handwalks
10 twisted cross
5 down dog & seal
10 dynamic bridges
10 hip crossover

WOD
a) 3 sets
5 handstand push ups
60sec top of push up hold with feet on chair
10 chair dips
60sec top of dip hold on chair

b) for time
3 rounds
20 inchworm
40 shoulder tabs
60 step ups

scaled kneeling inworm

time cap 18min