WODs

warm ups
a) 20 jumping jacks
10 alt samson stretches
5 handwalks
10 alt lat stretch
10 twisted cross
10 dynamic bridge

b) 2 rounds
5 scapula push ups
5 push ups
5 pike push ups
10 hollow rocks

WOD
a) 3 rounds
5 knee or feet chair supported strict handstand push ups
10 weighted step ups

scaled pike push ups/step ups without weight

b) for time
10 rounds
10 push up
10 plank hip dips
10 step ups

scaled kneeling push ups

warm up
a) 20 jumping jacks
10 samson stretches
10 sumo squat stretches
20 jumping jacks
5 handwalks + push up
10 twisted cross
10 dynmaic bridges
20 jumping jacks

b) 3 rounds
10 hollow rocks
10 tuck ups
10sec hollow hold
1min rest

WOD
amrap 12min
10 sit ups
10 reverse snow angels
10 squats

warm up
a) 5 down ups
10 samson stretch
10 instep stretch + rotation
5 down ups
10 dynamic bridges
10 hip crossover

b) 2 rounds
20sec on/10sec off
star plank /right
reverse lunge kicks/right
star plank/left
reverse lunge kicks/left

scaled kneeling star plank

WOD
for time
10,20,30 burpees
20,40,60 forward lunges
into
30,20,10 reverse burpees
60,40,20 reverse lunges

time cap 20min

warm up
a) 20 mountain climbers
10 sumo squat stretch
10 alt twisted cross
20 mountain climbers
10 alt lat stretch
10 dynamic bridges

b) 3 rounds
10 alt cossack squats
10 squat good mornings
10 superman

WOD
3 rounds
for total reps
1min frog jumps
1min hand release push ups
1min half burpee
1min arch rocks
1min rest

warm up
a) 5 down ups
10 samson stretch
10 lateral squat stretch
5 down ups
10 dynmaic bridges
10 hip crossover

WOD
a) 3 rounds
5 tempo bulgarian split squat left leg
5 tempo bulgarian split squat right leg
30sec single arm plank hold left side
30sec single arm plank hold right side

b) amrap 15min
2,4,6,8,10,12, etc
chair dips
tuck ups
chair step ups

warm up
a) 20 ankle jumps
10 alt inverted hamstring stretches
20 ankle jumps
10 alt instep stretch + rotation
20 ankle jumps
10 lateral squat stretches
20 ankle jumps
10 sumo squat stretch

b) 3 rounds
10 alt single leg romanian deadlift with knee raises
20 plank knee twist
20sec bottom of push up hold

WOD
for time
10 squats
50 jumping jacks
20 squats
50 jumping jacks
30 squats
50 jumping jacks
40 squats
50 jumping jacks
50 squats
50 jumping jacks
60 squats
50 jumping jacks
70 squats
50 jumping jacks

time cap 16min