WEEKLY WOD

Warm-up (10-12 min)
• Elevate heart rate and mobilize muscles for full-body engagement.

- Arm circles: 1 min (30 sec forward, 30 sec backward)
- Dynamic leg swings: 1 min (30 sec each leg)
- Hip openers: 1 min (alternating side lunges)
- Air squats: 2 sets of 10 reps
- Light push-ups: 2 sets of 5 reps
- Scapular activation: 1 min (dead hangs or scapular shrugs)

Main Workout: Full-Body Strength & Endurance
• 4 Rounds for Time:
- 10 Push-ups
- 15 Air Squats
- 20 Lunges (10 each leg)
- 30 Mountain Climbers (15 each leg)
- 5 Burpees

• Time cap: 20 minutes

Tips:
• Maintain a steady pace; focus on form.
• Take short breaks if needed but keep moving.
• Engage your core throughout all exercises.

Cool-down (5 min)
• Stretching routine:
- Forward fold: 1 min
- Seated hamstring stretch: 1 min (30 sec each leg)
- Child’s pose: 1 min
- Cobra stretch: 1 min
- Shoulder stretch: 1 min (30 sec each arm)

Warm-up (10-12 min)
• Activate upper body muscles and prepare for pushing/pulling movements.

- Arm circles: 1 min (30s forward, 30s backward)
- Shoulder dislocates: 1 min (using arms wide)
- Scapular push-ups: 2 sets of 10 reps
- Dead hangs: 1 min (grip activation)
- Light push-ups: 2 sets of 5-10 reps
- Dynamic stretches: 2 min (focus on shoulders and chest)

Main Workout

Upper Body Push/Pull Blast
• 4 rounds for time:
- Push-ups: 10 reps
- Pull-ups (or inverted rows using a table): 5 reps
- Dips (using a bench/chair): 10 reps
- Burpees: 5 reps
- Plank hold: 30 seconds

Tips:
• Engage your core during all movements.
• Keep a steady pace on burpees to avoid fatigue.
• Focus on form over speed for push-ups and pull-ups.

Cool-down (5 min)
• Shoulder stretches: 1 min each side
• Chest stretch: 1 min
• Upper back stretch: 1 min
• Triceps stretch: 1 min each side

Warm-up (10-12 min)
• Activate core and improve mobility for today's focus.
- 2 min: Jog in place or high knees
- 1 min: Arm circles (30s forward, 30s backward)
- 1 min: Leg swings (30s each leg, front to back)
- 2 min: Dynamic hip openers (alternating side lunges)
- 2 min: Light push-ups (5-10 reps)
- 2 min: Plank shoulder taps (from plank position, alternate tapping shoulders)

Main Workout: Core & Mobility Blast
• 4 Rounds for Time
- 10 Burpees
- 15 Sit-ups
- 20 Mountain climbers (total)
- 30s Hollow hold
- 10 Lunges (each leg)

Tips:
• Focus on your form to maximize core engagement.
• Maintain a steady pace; break up reps if needed.
• Breathe steadily throughout the movements.

Cool-down (5 min)
• Gentle stretching routine
- 1 min: Child’s pose
- 1 min: Cobra stretch
- 1 min: Seated forward fold
- 1 min: Figure-four stretch (30s each leg)
- 1 min: Supine spinal twist (30s each side)

Warm-up (10-12 min)
• Activate lower body muscles and improve mobility.

- Leg swings: 10 swings each leg (front to back, side to side)
- Hip circles: 10 circles each direction
- Air squats: 2 sets of 10 reps (focus on depth and form)
- Dynamic lunges: 5 lunges each leg, twisting towards the front leg
- High knees: 30 seconds to elevate heart rate

Main Workout: Lower Body Power Blast
• Complete 4 rounds for time:
- 15 Air Squats
- 10 Jumping Lunges (5 each leg)
- 10 Burpees
- 30 seconds Mountain Climbers
- 20 seconds Hollow Hold

Tips:
• Focus on explosive movements during jumps.
• Maintain a strong core throughout all exercises.
• Keep a steady pace; don’t rush form for speed.

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
- Child's pose: 1 minute

Warm-up (10-12 min)
- 2 min of running in place
- 10 Arm circles (forward & backward)
- 10 Shoulder circles
- 10 Air squats
- 10 Lunges (5 each leg)
- 10 Push-ups (light intensity)
- 10 Leg swings (5 each leg)

Main Workout: "Bodyweight Blitz" (AMRAP 20 min)
- 5 Burpees
- 10 Push-ups
- 15 Air Squats
- 20 Mountain Climbers (each leg)
- 25 High Knees (each leg)

Tips:
• Keep transitions quick between movements.
• Maintain a steady pace; focus on form over speed.
• Stay hydrated and listen to your body.

Cool-down (5 min)
- 1 min Child's Pose
- 1 min Standing Forward Bend
- 1 min Seated Forward Bend
- 1 min Figure Four Stretch (30 sec each leg)
- 1 min Cat-Cow Stretch

Warm-up (10-12 min)
• Prepare for yoga and stretching with dynamic movements targeting flexibility and mobility.

- Arm circles (30 sec forward & 30 sec backward)
- Shoulder stretches (30 sec each side)
- Hip openers (30 sec each side)
- Leg swings (30 sec each leg)
- Air squats (2 sets of 10 reps)
- Cat-Cow stretches (1 min)

Main Workout

Yoga & Stretch Flow
• Perform each movement for 1 minute. Complete 2 rounds with a 1-minute rest between rounds.

- Downward Dog to Cobra Stretch
- Warrior I Pose (30 sec each side)
- Warrior II Pose (30 sec each side)
- Forward Fold
- Pigeon Pose (30 sec each side)
- Child's Pose
- Seated Forward Bend
- Butterfly Stretch

Tips:
• Focus on deep breathing throughout each pose.
• Engage your core to maintain stability.
• Listen to your body; ease into each stretch.

Cool-down (5 min)
• Finish with static stretches to enhance flexibility.

- Supine Spinal Twist (1 min each side)
- Lying Hamstring Stretch (1 min each leg)
- Seated Side Stretch (1 min each side)