WODs

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

b) strength
2 rounds
45"on/15"off
side plank hold/side
quadrupted shoulder tabs

c) conditioning
8 rounds
for time
6 single arm db thruster
6 burpees

no equipment squats

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

b) strength
3 sets
30"on/10"off
seated single arm db press/side
hollow rocks

no equipment push ups

c) conditioning
amrap 15min
2-4-6-8-10 etc
single arm db hang power clean & jerk
tuck ups

no equipment burpees

a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) strength
3 sets
30"on/10"off
bulgarian split squats/side
chair supported strict handstand push ups

c) conditioning
5 rounds
for time
30 mountain climbers
20 step ups
10 chair dips

a) movement prep
tabata
jumping jacks
samson stretch

b) conditioning
"Annie"
50-40-30-20-10 reps
for time
double unders
sit ups

into

10-20-30-40-50 reps
single arm db hang power clean & jerk
jumping lunges

no equipment jumping jacks, hand release push ups

a) movement prep
2 rounds
30"on/10"off
inverted hamstring stretch
dynamic bridge

b) strength
3 sets
30"on/10"off
single leg kb/db rom dealdilifts/side
single leg kb/db glute bridge/side

no eqiupment without kb/db

c) conditioning
amrap 15min
21 swings
15 sit ups
9 push ups

no equimpent squats

MERRY CHRISTMAS!

We have two Workout options for you today:

a) movement prep
tabata
jumping jacks
samson stretch

b) "12 days of Christmas"
12 mountain climbers
11 squats
10 step ups
9 burpees
8 sit ups
7 push ups
6 jumping lunges
5 reverse burpees
4 inchworm
3 v-ups
2 chair dips
1 chair supported handstand push up

or

Beat the Coach (Video)

a) movement prep
2 rounds
30"on/10"off
prisoner good mornings
samson stretch

b) strength
20 kb/db turkish get ups

no equipment TGU without a kb

c) conditioning
amrap 15min
20 kb/db high pulls
20 kb/db frontrack lunges

no equipment: 10 burpees, 20 lunges