WODs

a) movement prep
2 sets
40"on/10"off
alt calf stretches
samson stretches
handwalks
jumping jacks

b) strength
amrap 10min
4 alt kb/db turkish get ups
10 hollow rocks

no equipment move without kb/db

c) conditioning
5 rounds
for time
30 kb/db swings
60 double unders

no equipment down ups, jumping jacks

a) movement prep
amrap 6min
10 alt lateral squat stretches
10 alt twisted cross

b) strength
3 sets
10 db/kb lateral lunges left leg
10 db/kb lateral lunges right leg
20 weighted glute bridge
rest as needed

no equipment move without kb/db

c) conditioning
8 rounds
for time
20 single arm db/kb thruster
20 sit ups

no equipment squats

a) movement prep
3 sets
30"on/10"off
down ups
handwalk + push ups
dynamic bridge

b) strength
4 sets
20"tempo push ups @41X1
20"top of push up hold
20"bottom of push up hold
20"arch hold
60" rest

c) conditioning
amrap 16min
accending ladder
2-4-6-8-10-12 etc
burpees
weighted step ups

no equipement step ups

a) movement prep
amrap 5min
1. 10 sumo squat stretch
2. 10 samsons stretch

b) strength/skill
pistol squat progression
10 air squats
10 narrow stance squats
10 atl reverse lunges
10 alt pistol squat with anchored foot
5 neg pistol on box/chair/side
5 pistols on box/chair/side

emom 10min
1. 8-10 alt pistol squats
2. 30"hollow hold

c) conditioning
30-20-10-20-30 reps
for time
db/kb single arm hang power clean & jerks
db/kb alt frontrack lunges

a) movement prep
amrap 5min
5 handwalk + push ups
10 alt lateral squat stretch
5 dynamic bridge
10 hip crossover

b) Schweinehund Challenge Benchmark
amrap 20min
10 push ups
15 sit ups
20 squats

a) movement prep
4 sets
45"on/15"off
down ups
alt instep stretch + rotation
handwalk
step ups

b) conditioning
for time
50 burpees
50 db/kb swings
50 db/kb goblet squats
50 reverse burpees
50 db/kb push press
50 db/kb step ups

no equipment sit ups, squats, push ups