WODs

warm up
a) 20 ankle jumps
10 alt inverted hamstring stretches
20 ankle jumps
10 alt instep stretch + rotation
20 ankle jumps
10 lateral squat stretches
20 ankle jumps
10 sumo squat stretch

b) 3 rounds
10 alt single leg romanian deadlift with knee raises
20 plank knee twist
20sec bottom of push up hold

WOD
for time
10 squats
50 jumping jacks
20 squats
50 jumping jacks
30 squats
50 jumping jacks
40 squats
50 jumping jacks
50 squats
50 jumping jacks
60 squats
50 jumping jacks
70 squats
50 jumping jacks

time cap 16min

warm up
a) 20 jumping ja ks
10 alt instep stretch + rotation
20 jumping jacks
5 handwalks
20 jumping jacks
10 dynamic bridges

b) 3 rounds
30 sec on/10sec off
crossover flutterkicks
reverse plank hold
alt v-ups

WOD
amrap 5min
20 mountain climbers
5 push ups

1min rest

amrap 5min
10 tuck jumps
20 shoulder tabs

1min rest

amrap 5min
30 jumping jacks
20 plank ups

warm up
a) 30sec on/10sec off
skipping
sumo squat stretch
jumping jacks
hip flow with pop up
skipping
alt twisted cross
jumping jacks
down dog and seal

b) 3 rounds
10 plank hip dips
10 reverse snow angels

WOD
for time
buy in 50 burpees
4 rounds
25 squats
25 sit ups
buy out 50 buprees

time cap 18min

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