WODs

a) movement prep
emom 8min
1. 45"jumping jacks
2. 45"down ups
3. 45"handwalk
4. 45"dynamic bridge

b) strength
4 sets
6 tempo push ups @31X1
12 alt db renegade rows
12 weighted sit ups
60"rest

no equipment side plank raises, tuck ups

c) conditioning
for time
100 double unders
50 sit ups
50 burpees
100 double unders
50 reverse burpees
50 push ups
100 double unders

no equipment jumping jacks

a) movement prep
amrap 5min
6 down ups
12 samson stretch

b) strength
amrap 8min
for quality
4 alt turkish get ups
8 db/kb russian twist

no equipment move without db/kb

c) conditioning
amrap 15min
accending ladder
2-4-6-8-10-12... reps
single arm kb/db devils press
single arm kb/db overhead lunges

no equipment burpees, lunges

a) movement prep
3 rounds
30 jumping jacks
10 handwalks
10 hollow rocks
10 dynamic bridge

WOD
a) 3 sets
10 single arm db/kb turkish sit ups/side
10 kb/db hollow pull overs
20 kb/db pull through plank

no equipment sit ups with straight legs, hollow pull overs without db/kb, shoulder taps in plank pos

b) amrap 15min
10 kb/db high pulls
20 sit ups
30 double unders

no equipment down ups, jumping jacks

a) movement prep
3 rounds
20 mountain climbers
10 sumo squat stretch
10 hip crossover

b) conditioning
amrap 9min
10 db/kb goblet squat
20 mountain climbers
10 single arm db push press

1min rest

amrap 3min
20 db/kb russian twist
10 alt single leg v-ups
10 seated tuck ups

1min rest

amrap 9min
10 db/kb goblet squats
20 mountain climbers
10 single arm db push press

no equipment squats, push ups, russian twist ohne db/kb

a) movement prep
2 rounds
40"on/10"off
step ups
alt calf stretch
samson stretch
lateral squat stretch

b) strength
amrap 8min
10 box/chair step ups
8 bulgarian split squats left leg
10 box/chair step ups
8 bulgarian split squats right leg

c) conditioning
for time
80 double unders
60 weighted step ups
40 goblet squats
80 weighted sit ups
40 goblet squats
60 weighted step ups
80 double underse

a) movement prep
3 rounds
8 down ups
10 mountain climbers
8 handwalks

b) strength
4 sets
45"on/15"off
kb/db windmill/side
kb/db single arm turkish sit ups/side
kb/db alt renegade row

no equipment move without db/kb

c) conditioning
8 rounds
for time
30 mountain climbers
15 reverse burpees