WODs

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

a) movement prep
emom 8min
1. 4 down ups + 6 instep stretch + rotation
2. 6 sumo squat stretch + 6 dynamic bridge

b) conditioning
emom 30
1. 4 burpees + 6 alt db/kb snatches
2. 10 sit ups + 6 weighted step ups
3. 6 db/kb goblet squats + 20 mountain climbers

scale adjust reps
no equipment
1. 4 burpees + 10 lunges
2. 10 sit ups + step ups
3. 10 squats + 20 mountain climbers

a) movement prep
amrap 5min
20 jumping jacks
5 handwalk
10 twisted cross

b) strength
4 sets
6 dive bomber push ups
8 diamond push ups
10 box/chair dips
60"´"plank hold
60"rest

scale kneeling dive bomber push ups, kneeling diamond push ups or shoulder with push ups

c) conditioning
20-18-16-14-12-10-8-6-4-2 reps
single arm db/kb push press
sit ups
30 double unders b/w sets

no equipment chair dips, jumping jacks

a) movement prep
2 rounds
45"on/15"off
down ups
sumo squat stretch
lateral squat stretch

b) strength
4 sets
45"on/15"off
alt db/kb cossack squats
alt db/kb renegade rows

no equipment cossack squats, alt side rotations

c) conditioning
10-1 reps
for time
burpees
single arm db/kb squat clean

no equipment squats, sit ups