WODs

BTC
a) movement prep
2 rounds
30"on/10"off
prisoner good mornings
samson stretch

b) strength
20 kb/db turkish get ups

no equipment TGU without a kb

c) conditioning
amrap 15min
20 kb/db high pulls
20 kb/db frontrack lunges

no equipment: 10 burpees. 20 lunges

compare to 24.12.2020

CAGES
a) warm up 10min
3 sets
30"on/10"off
single unders
alt instep stretch + rotation
handwalk + push up
into
3 rounds
10 double unders/20 single unders
5 push ups
5 db hang power cleans
5 burpees
5 db shoulder to overhead

b) conditioning 15min
Crossfit Quaterfinal
Test 1 (mod)
3 rounds
for time
10 hand release push ups
10 double db hang power cleans 22,5/15
50 double unders
1min rest
3 rounds
10 burpees
10 double db shoulder to overhead 22,5/15
50 double unders

scale kneeling push ups, single unders (x2)

BTC
a) movement prep
3 rounds
20 mountain climbers
10 sumo squat stretch
10 hip crossover

b) conditioning
amrap 9min
10 db/kb goblet squat
20 mountain climbers
10 single arm db push press

1min rest

amrap 3min
20 db/kb russian twist
10 alt single leg v-ups
10 seated tuck ups

1min rest

amrap 9min
10 db/kb goblet squats
20 mountain climbers
10 single arm db push press

no equipment squats, push ups, russian twist ohne db/kb

compare to 6.2.21

CAGES
a) warm up
amrap 6min
100m run
5 lateral squat into curtsy squat / side
5 sumo squat stretch + thoracic rotation
into
tabata
squat
bottom squat hold

b) conditioning 20min
for time
800m run
120 kb goblet squats 24/16
800m run

BTC
a) movement prep
amrap 6min
8 samson stretch
4 handwalks
8 twisted cross
4 reverse snow angels

b) strength
3 rounds
10 scapuila push ups into 5 tempo push ups
10 shoulder taps into 10 alt plank ups
10 arch rocks into 10"arch hold
10 hollow rocks into 10"hollow hold
60"rest

c) conditioning
amrap 20min
2-4-6-etc push ups
4-8-12-etc sit ups
8-16-24-etc jumping lunges

scale kneeling push ups, lunges

compare to 31.1.2021

CAGES
a) warm up 10min
800m run
into
2 rounds
10 alt samson stretch
10 lateral squat stretch
5 handwalk + push ups
into
5 barbell good mornings
5 backsquats (unloaded bar)
5 behind the neck press (unloaded bar)
5 tall muscle clean
5 frontsquats
5 shoulder press
5 hang power cleans
5 frontsquats
5 push press
5 power cleans
5 frontsquats
5 push jerks
into
work up to work load

b) conditioning 20min
every 2:00min x 10
3 power cleans + 3 frontsquats + 3 push jerks 70/50

scale 50/35

BTC
a) movement prep
2 rounds
30"on/10"off
jumping jacks
sumo squat stretch

b) strength
3 sets
30"on/30"off
plank ups
side plank raises/side

c) conditioning
amrap 15min
30 jumping jacks
15 squats
5 hand release push ups

compare to 23.12.2020

CAGES
a) warm up 10min
buy in 15/10cal bike
into
2 rounds
10 sumo squat stretch
5 down ups
into
5 double db thruster
5 burpees
into
buy out 15/10cal bike

b) conditioning 20min
for time
buy in 60/45cal bike
into
5 rounds
10 double db thruster
10 burpees
into
buy out 60/45cal bike

BTC
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) strength
3 sets
30"on/15"off
hollow hold
reverse plank hold

c) conditioning
for time
100 reverse burpees
*emom 6 jumping lunges

compare to 22.12.2020

CAGES
a) warm up 10min
400m run
into
2 rounds
10 instep stretch + rotation
10 step ups
into
10 barbell good mornings
6 step ups
into
4 deadlifts (unloaded bar)
4 step ups
4 deadlifts 50-60%
4 step ups
4 deadlifts 80%
4 box jumps
2 deadlifts work load
2 box jumps

b) conditioning 20min
every 3min for 6 rounds
4 deadlifts 100/70
8 box jumps
200m run

BTC
a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) strength
3 sets
30"on/15"off
singel leg bulgarian split squats/side
hollow rocks

c) conditioning
2 rounds
amrap 3min
squats
into
21-15-9 reps
burpees
sit ups
1min rest

score: total reps of squats/total time of couplet

compare to 21.12.2020

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
instep stretch + rotation
down dog & seal

b) conditioning 20min
for time
800/700m row
80 sit ups
600/500m row
60 single arm db hang power clean & jerks
400/300m row
40 sit ups
200/150m row
20 single arm db hang power clean & jerks