WODs

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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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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