WEEKLY WOD

Warm-up (10-12 min)
• Prepare the body for full-body strength & endurance work.

- 2 min Jumping Jacks
- 10 Leg Swings (each leg)
- 10 Air Squats
- 10 Push-ups (light intensity)
- 30 sec Dead Hang (if possible)
- 10 Arm Circles (each direction)
- 10 Scapular Push-ups

Main Workout

Full-Body Blast
• 5 rounds for time:
- 10 Push-ups
- 15 Air Squats
- 10 Lunges (each leg)
- 10 Burpees
- 30 sec Mountain Climbers

Tips:
• Maintain a steady pace throughout.
• Focus on form, especially during push-ups and squats.
• Take short breaks as needed, but keep moving!

Cool-down (5 min)
• Stretch focusing on the major muscle groups used:
- 30 sec Standing Quad Stretch (each side)
- 30 sec Seated Forward Bend
- 30 sec Child's Pose
- 30 sec Shoulder Stretch (each side)
- 30 sec Cat-Cow Stretch

Warm-up (10-12 min)
• Activate upper body and core for push/pull movements.

- Arm circles (30 seconds each direction)
- Scapular activation (3 sets of 10 reps)
- Dead hangs (30 seconds)
- Light push-ups (2 sets of 5-10 reps)
- Shoulder dislocates (using arms overhead, 10 reps)

Main Workout

Upper Body Push/Pull Blast
- 5 Rounds for time:
- 10 Push-ups
- 5 Pull-ups (or inverted rows using a table)
- 15 Dips (using a bench/chair)
- 20 Mountain climbers (10 per side)
- 10 Burpees

Time cap: 20 minutes

Tips:
• Maintain a tight core during dips and push-ups.
• Focus on full range of motion in pull-ups and dips.

Cool-down (5 min)
• Stretch out the upper body and core.

- Chest stretch (30 seconds each side)
- Tricep stretch (30 seconds each side)
- Cat-cow stretch (1 minute)
- Cobra stretch (1 minute)
- Child's pose (1 minute)

Warm-up (10-12 min)
- Dynamic stretches: Arm circles and shoulder circles (2 min)
- Leg swings (front to back and side to side, 1 min each leg)
- Air squats (2 sets of 10 reps)
- Push-ups (2 sets of 5 reps)
- Cat-Cow stretches (1 min)

Main Workout

Core & Mobility Circuit
- 3 rounds for time:
- 15 Sit-ups
- 10 Hollow Holds (hold for 20 seconds)
- 10 Plank Shoulder Taps (each side)
- 15 Lunges (alternating legs)
- 10 Burpees
- 30 seconds Mountain Climbers

Time cap: 15 minutes

Tips:
• Maintain controlled movements during hollow holds.
• Keep your core tight during plank shoulder taps.
• Focus on full range of motion with lunges.

Cool-down (5 min)
- Child's pose (1 min)
- Seated forward fold (1 min)
- Supine spinal twist (30 seconds each side)
- Cat-Cow stretches (1 min)
- Deep breathing (1 min)

Warm-up (10-12 min)
• Increase blood flow and mobility for lower body movements.

- Leg swings (10 reps each leg, front to back)
- Hip circles (30 seconds each direction)
- Air squats (2 sets of 10 reps)
- Walking lunges (2 sets of 10 reps, 5 each leg)
- High knees (30 seconds)

Main Workout
Lower Body Power Blast
- 5 Rounds for time:
- 15 Air Squats
- 10 Jumping Lunges (5 each leg)
- 15 Burpees
- 30 Mountain Climbers (15 each leg)
- Time cap: 20 minutes

Tips:
• Focus on explosive movements during jumps.
• Keep your core engaged to maintain balance.
• Rest as needed but keep transitions quick.

Cool-down (5 min)
• Stretch and relax lower body muscles.

- Standing quad stretch (30 seconds each leg)
- Seated hamstring stretch (30 seconds each leg)
- Butterfly stretch (1 minute)
- Figure-four stretch (30 seconds each leg)

Warm-up (10-12 min)
• Prepare the body for high-intensity bodyweight movements.

- 2 min: Jog in place or perform high knees
- 1 min: Dynamic leg swings (30 sec each leg)
- 1 min: Arm circles (30 sec forward, 30 sec backward)
- 10 Push-ups (light effort)
- 10 Air squats
- 10 Lunges (5 each leg)
- 30 sec: Plank shoulder taps

Main Workout

AMRAP 20 min
• Complete as many rounds as possible in 20 minutes.

- 10 Burpees
- 15 Air Squats
- 20 Mountain Climbers (10 each leg)
- 5 Push-ups
- 10 Jumping Lunges (5 each leg)

Tips:
• Maintain a steady pace for endurance.
• Focus on form, especially during burpees and push-ups.
• Stay hydrated and take short breaks if needed.

Cool-down (5 min)
• Stretch to promote recovery.

- 1 min: Standing forward fold
- 1 min: Seated hamstring stretch (30 sec each leg)
- 1 min: Child’s pose
- 1 min: Cobra stretch
- 1 min: Shoulder stretch (30 sec each arm)

Warm-up (10-12 min)
- Arm circles: 1 min (30s forward, 30s backward)
- Shoulder taps: 1 min
- Leg swings (front to back): 1 min each leg
- Air squats: 2 sets of 10 reps
- Dynamic lunges (with a twist): 1 min
- Cat-Cow stretches: 1 min

Main Workout: Yoga Flow & Stretching
- Sun Salutations: 5 rounds
- Plank to Downward Dog: 10 reps
- Cobra Pose: Hold for 30 seconds
- Lunging hip flexor stretch: 30 seconds each side
- Seated forward fold: Hold for 1 minute
- Pigeon Pose: 30 seconds each side
- Child's Pose: Hold for 1 minute
- 5-minute breathing meditation

Tips:
• Focus on deep, controlled breaths.
• Engage your core during stretches for stability.
• Hold each position to feel the stretch deeply.

Cool-down (5 min)
- Standing forward fold: Hold for 1 minute
- Seated butterfly stretch: Hold for 1 minute
- Supine spinal twist: 30 seconds each side
- Neck stretches: 30 seconds each side