WODs

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

a) movement prep
amrap 6min
8 down ups
8 handwalks
8 dynmaic bridge

b) strength
4 sets
5 inchworm
10 chair/box dips
20 plank ups
30"single arm db/kb bent over row/side
60"rest

no equipment side plank rotations/side

c) conditioning
amrap 16min
5 single arm db/kb devils press left side
5 single arm db/kb push press left side
5 single arm db/kb devils press right side
5 single arm db/kb push press right side
20 sit ups

a) movement prep
emom 8min
1. 45"alt lateral squat stretch
2. 45"dynamic bridge

b) strength
3 sets
10 weighted lateral lunges right leg
10 weighted lateral lunges left leg
15 seated knee tucks
20 weighted glute bridges
30"top of glute bridge hold
60"rest

no equipment move without db/kb

c) conditioning
5 rounds each
for total reps
40"on/20"off
kb/db high pulls
kb/db goblet lunges
kb/db russian twist

no equipment down ups, lunges, sit ups

Mobility
UPPER BODY
(with dowel, broomstick or towel)

a) movement prep.
2 rounds, 30"on/10"off
Big arms circle forward
Big arms circle backwards

b) mobility
2 sets, 45"on/15"off
Cat & cow
Thread the needle stretch / right
Thread the needle stretch / left
Rocking bridge
Prone shoulder dislocate with dowel
Alt. twisted cross

a) movement prep
3 rounds
45"on/15"off
down ups
alt instep stretch + rotation
alt lateral squat stretch

b) strength
4 sets
40 sec plank
40 sec side plank left side
40 sec side plank right side
20 sec max v-ups
60"rest

scale tuck ups oder sit ups

c) conditioning
"Ellen"

3 rounds
for time
20 burpees

21 db/kb snatches

12 single arm db/kb thrusters

no equipment sit ups, squats

a) movement prep
amrap 6min
8 samson stretch
4 handwalks
8 twisted cross
4 reverse snow angels

b) strength
3 rounds
10 scapuila push ups into 5 tempo push ups
10 shoulder taps into 10 alt plank ups
10 arch rocks into 10"arch hold
10 hollow rocks into 10"hollow hold
60"rest

c) conditioning
amrap 20min
2-4-6-etc push ups
4-8-12-etc sit ups
8-16-24-etc jumping lunges

scale kneeling push ups, lunges