WODs

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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a) movement prep
2 rounds
30""on/10""off
calf stretch
down dog & seal

b) strength (only zoom)
4 rounds
30"on/15"off
plank hold
arch hold

c) conditioning
for time
150 sit ups
*emom 30 mountain climbers

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a) movement prep
amrap 3 min
20 skippings
5 handwalk + push ups
10 samson stretch

b) strength (only zoom)
3 round
30"on/15"off
top of push ups hold
bottom of push up hold

c) conditioning
amrap 15min
5 hand release push ups
10 jumping lunges
20 penguin jumps

Post your score to comments and win an Outdoor PT with Coach Mike!

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

b) conditioning
for time
30"on/30"off
50 burpees
100 squats
200 jumping jacks
100 sit ups
50 reverse burpees

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a) movement prep
tabata
handwalk + push ups
twisted cross

b) skill handstand push ups
10 hollow rocks
10 arch rocks
5 push ups
5 pike push ups
5 kneeling box/chair supported strict hspu
5 feet box/chair supported strict hspu
5 kick ups with 3sec pause on top
5 neg hspu 4sec

emom 6min
2-4 hspu

c) conditioning
amrap 10min
30 mountain climbers
20 jumping lunges
10 push ups