WODs

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

b) strength (only zoom)
tabata
hollow hold
arch hold

c) conditioning
20-18-16-14-12-10 reps
hand release push ups
20-24-28-32-36-40 reps
sit ups

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a) movement prep
amrap 3min
5 down ups
5 sumo squat stretch

b) strength (only zoom)
2 rounds
30""on/15""off
side plank hold/side

c) conditioning
for time
300 reps
squats
burpees
*divide as needed

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a) movement prep
2 rounds
30""on/10""off
instep stretch + rotation
dynmaic bridge

b) strength (only zoom)
3 sets
5 single leg tempo bulgarian split squats/side @31X1
30sec rest

c) conditioning
amrap 15min
5 chair dips
10 sit ups
20 step ups

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a) movement prep
2 rounds
30"on/15"off
samson stretch
lateral squat stretch
handwalk
twisted cross

b) conditioning
amrap 5min
10 squats
10 half burpees
1min rest
amrap 5min
10 lunges
10 reverse burpees
1min rest
amrap 5min
10 squat + reverse lunges
10 burpees

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a) movement prep
tabata
jumping jacks
twisted cross

b) strength (only zoom)
3 rounds
45"on/15"off
single arm top of push up hold/side
side plank rotations/side

c) conditioning
for time
10 rounds
40 jumping jacks
20 mountain climbers
10 push ups

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a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) skill pistol
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 8min
4-6 pistol squats
scaled 2-4 candle stick into pistol or alt pistol squat with anchored foot

c) conditioning
10-9-8-7-6-5-4-3-2-1 reps
for time
burpees
sit ups
squats