WODs

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

b) strength
tabata
hollow hold
arch hold

c) conditioning
for time
0:00-10:00
3 rounds
60 jumping jacks
20 swings
10 burpees
10:00-20:00
180 jumping jacks
60 swings
30 burpees

no equipment
lunges

a) movement prep
2 rounds
30"on/10"off
dynamic bridge
hollow rocks

b) strength
3 rounds
15sec push ups
into
30sec top of push up hold
into
15sec push ups
into
30sec bottom of push up hold

c) conditioning
amrap 15min
1,2,3,4,5,6,7,8,9,10,etc
squat
push ups
sit ups

a) movement prep
2 rounds
30""on/10""off
step ups
handwalk + push ups

b) strength
3 sets
30"on/30"off
chair supported handstand push ups

c) conditioning
10 rounds
for time
20 single arm db push press
20 step ups

no equipment 10 chair dips

a) movement prep
2 rounds
30"on/10"off
alt. inverted hamstring stretch
lateral squat stretch

b) strength
3 sets
12 alt single leg db/kb rom. deadlift
12 alt db/kb cossack squats
12 weighted sit ups

c) conditioning
amrap 12min
12 single arm db thruster
12 sit ups

a) movement prep
tabata
jumping jacks
handwalk + sumo squat stretch

b) conditioning
for time
300 jumping jacks
200 lunges
100 push-ups
75 sit-ups
50 burpees
*30 air squats between the sets

scaled kneeling push ups

a) movement prep
2 rounds
5 handwalks
10 twisted cross
20 step ups

b) strength
3 sets
10 chair dips into 30sec top of dip hold

c) conditioning
7 rounds
for time
10 inchworm
20 step ups