WODs

a) movement prep
2 rounds
30"on/15"off
down ups
samson stretch
twisted cross

b) strength
3 sets
30"on/15"off
box/chair supported strict handstand push ups
box/chair supported top of dip hold

c) conditioning
amrap 14min
8 burpees
16 step ups

a) movement prep
2 rounds
30"on/15"off
mountain climbers
sumo squat stretch
handwalk + push ups

b) strength
3 sets
30"on/15"off
kb/db alt cossack squats
kb/db hollow position floor press/side

no equipment cossack squats, top of push up hold, bottom of push up hold

c) conditioning
3 rounds
for total reps
3min on/1min off
21 squats
15 sit ups
9 push ups

a) movement prep
3 rounds
10 instep stretch + rotation
10 prisoner good mornings
10 dynamic bridge

b) strength
4 sets
10 alt weighted reverse lunges
10 weighted glute bridge
60"rest

no equipment reverse lunges, glute bridge

c) conditioning
amrap 15min
10 kb/db swings
10 goblet lunges

no equipment burpees, lunges

a) movement prep
amrap 5min
10 down ups
10 samson stretch
10 hollow rocks
10 sumo squat stretch

b) conditioning
amrap 10min
20 weighted step ups
10 alt single arm devils press

2min rest

amrap 10min
20 single arm db frontsquats
10 reverse burpees

no equipment step ups, burpees, squats

a) movement prep
3 rounds
25 jumping jacks
5 sumo squat stretch

b) strength
4 sets
5-10 goblet squats (5sec hold in bottom)
10-20 hollow rocks

c) conditioning
for time
21, 18, 15, 12, 9, 6, 3 reps
single arm db thruster
V-ups

no equipment squats

a) movement prep
amrap 3min
10 step ups
5 handwalks

b) strength
2 sets
30"on/15"off
bulagarian split squats/side
side plank hold/side

c) conditioning
10-20-30-20-10 reps
for time
kb/db swings
step ups

no equipment down ups