WODs

warm up
a) 20 ankle jumps
10 knee circles/side
10 hip circles/side
10 samson stretches
20 ankle jumps
10 lateral squat stretches
10 instep stretch + rotation
10 twisted cross
20 ankle jumps

b) tabata
hollow rock
arch rock

WOD
a) 3 sets
10 tempo split squats/side
10 tempo single leg glute bridge/side

b) amrap 12min
4,8,12,16,20,24,28, etc
mountain climbers
supermans
jumping lunges

warm up
20 jumping jacks
10 sumo squat stretch
5 handwalks
10 twisted cross
20 mountain climbers
5 down ups
10 dynamic bridges
20 jumping jacks

WOD
10 burpees
20 push ups

10 burpees
20 push ups
30 squats

10 burpees
20 push ups
30 squats
40 sit ups

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers
60 step ups

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers
60 step ups
70 jumping jacks

time cap 30min

warm up
20 jumping jacks
10 samson stretch
10 inverted hamstring stretches
20 jumping jacks
10 alt lat stretches
10 dynamic bridges
20 jumping jacks

WOD
a) 3 rounds
30sec single leg deadlift hold left side
30sec single leg deadlift hold right side
30sec side plank leg raises left side
30sec side plank leg raises right side

b) for time
5 rounds
20 alt odd object snatches
20 alt odd object overhead lunges
20 tuck jumps

odd object: e.g. bottle

warm up
30 alt calf stretches
20 ankle jumps
10 sumo squat stretches
10 hip flow with pop up
20 ankle jumps
10 down dog & seal
10 twisted cross
20 ankle jumps
10 dynamic bridge
10 hip crossover

WOD
a) 3 rounds
10 pause squats 42X1
10 seated leg raises
10 hollow rocks
30sec rest

b) amrap 15min
5 hand release push ups
10 jumping squats
20 shoulder tabs
30 alt split jacks

scaled kneeling hand release push ups

warm up
5 down ups
10 jumping jacks
10 instep stretch + rotation
5 handwalks
5 down dog & seal
5 down ups
10 jumping jacks

WOD
a) for time 100 burpees
*emom 10 reverse snow angels

b) 3 rounds for quality
10 alt bird dogs
30sec arch hold
10 single leg glute bridge/side
30sec top of glute bridge hold

warm up
a) 30 alt calf stretches
10 knee circle/side
10 hip circles/side
10 samson stretches
10 alt instep stretches + rotation
5 down dog & seal

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

WOD
a) 3 rounds
6 alt candle stick into pistol
60sec plank hold

b) amrap 10min
10 alt pistol squats
20 sit ups

scaled pistol squat with anchored foot