WODs

warm up
5 down ups
20 alt calf stretch
10 samson stretch
10 instep + rotation
10 lateral squat stretch
5 down ups
5 down dog & seal
10 dynamic bridge
10 hip crossover

WOD
a) pistol squat progression
10 air squats
10 narrow stance squats
5 single leg deadlift/side
10 alt reverse lunges
10 alt pistol squat with anchored foot
5 alt neg pistol squats

b) emom 10min
even: 10 alt pistol squats
odd: 45sec plank hold

scaled foot supported pistol squat/narrow stance squats

c) amrap 15min
10 reverse burpees
15 reverse snow angels
20 squats

warm ups
10 samson stretch
10 instep stretch + rotations
5 handwalks
10 twisted cross
10 dynamic bridge
10 hip crossover

WOD
a) tabata
plank
reverse plank
2min rest
tabata
side plank left side
side plank right side

b) for time
8 rounds
8 inchworm
8 down ups
16 sit ups

scaled kneeling inchworm

time cap 16min

warm up
20 ankle jumps
10 inverted hamstring stretches
10 samson stretches
20 ankle jumps
5 handwalks
5 down dog & seal
10 hip crossover

WOD
a) 3 sets
10 bulgarian split squats left side
10 bulgarian split squats right side
20 flutterkicks

b) 3 rounds
for total reps
min 1: lateral jumps over a object
min 2: chair step ups
min 3: chair supported dips
min 4: arch rocks
min 5: rest

scaled ankle jumps

warm up
20 jumping jacks
10 samson stretches
10 crossover lunges
20 mountain climbers
5 handwalks
10 twisted cross
20 jumping jacks
5 down dog & seal
10 dynamic bridges
20 mountain climbers

WOD
a) for quality
20 alt odd object turkish get ups

b) amrap 16min
30 jumping jacks
20 shoulder tabs
10 plank ups
20 plank hip dips
30 mountain climbers

warm up
20 ankle jumps
10 samson stretches
10 sumo squat stretches
10 hip flow with pop up
20 ankle jumps
5 handwalk
5 down dog & seal
10 hip crossover
20 ankle jumps

WOD
a) 3 sets
4-6 chair supported strict handstand push ups
30sec top of handstand hold on chair
60sec rest

b) for total reps
6 alt rounds
1. 90sec on/30sec off
20 jumping lunges
max burpees
2. 90sec on/30sec off
20 jumping squats
max reserve burpees

scaled lunges, squats

warm up
20 mountain climbers
5 down ups
20 alt calf stretch
10 samson stretch
10 sumo squat stretch
20 mountain climbers
5 down ups
5 handwalk + push ups
10 dynamic bridge
10 twisted cross
20 mountain climbers
5 down ups

WOD
for time
50-40-30-20-10 reps
hand release push ups
sit ups
squats
*50 mountain climbers b/w sets

scaled kneeling push ups

time cap 30min