WODs

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

a) movement prep
3 rounds
45"on/15"off
jumping jacks
samson stretch
twisted cross

b) conditioning
for time
10 rounds
30 step ups
10 push ups

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

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

c) conditioning
4 rounds
for total reps
amrap 2min
60 mountain climbers
20 jumping lunges
max tuck ups
2min rest

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

b) strength (only zoom)
3 sets
10 alt lateral squats
30sec bottom of squat hold
60sec rest

c) conditioning
10 rounds
for total reps
1min on/1min off
20 squats
max burpees

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