WODs

  • Sun 17. May

    CAGE WORKOUT
    a) movement prep
    2 rounds
    45" high knees
    45" samson stretch
    45" sumo squat stretch

    b) prehab
    3 rounds
    45"on/15"off
    alt bird dogs
    marching plank

    c) strength
    5 sets on every 3min
    8 frontsquats (climbing)
    16 v-ups

    scaled tuck ups

    HOME WOKROUT
    movement prep
    2 rounds
    10 alt hamstring stretch
    5 sumo squat stretch
    5 handwalks

    WOD
    a) 3 sets
    20 plank open ups
    20 plank booty taps
    20 plank side knees
    20 plank odd object taps

    b) amrap 15min
    20 alt odd object snatches
    20 squat jumps over odd object
    20 odd object russian twist

  • Sat 16. May

    CAGE WORKOUT
    a) movement prep
    2 rounds
    45" on/15"off
    row
    handwalks

    b) prehab
    2 rounds
    45" on /15" off
    glute bridges
    reverse plank hold

    c) conditioning
    amrap 12min
    20cal row
    15 hr push ups
    10 deadlifts 70/50

    scaled 50/35

    HOME WORKOUT
    a) movement prep
    tabata
    jumping jacks
    down ups

    b) saturday sweat zoom live workout
    for time
    300 jumping jacks
    200 lunges
    100 push ups
    75 sit ups
    50 burpees
    *30 air squats between the sets

    scaled kneeling push ups

    time cap 35min

  • Fri 15. May

    a) movement prep
    tabata
    mountain climbers
    samson stretch

    b) prehab
    2 rounds
    30" side plank raises/ side
    15" rest
    30" hollow rocks/ hold
    15" rest

    c) conditioning
    8 rounds
    8 single arm devils press 20/15
    8 db step ups 60/50

    time cap 15min

  • Thu 14. May

    movement prep
    3 rounds
    5 sumo squat stretch
    5 handwalks
    10 twisted cross

    WOD
    a) 3 sets
    40sec on/20sec off
    crab alt toe touches
    bear squat push ups
    side plank knee to elbow left
    side plank knee to elbow right

    b) amrap 15min
    21 squats
    15 sit ups
    9 push ups

    scaled kneeling push ups

  • Wed 13. May

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

    b) pistol squat progression
    10 air squats
    10 narrow stance squats
    5 single leg deadlift/side
    10 alt reverse lunges
    10 alt pistol squat with anchored foot
    5 alt neg pistol squats

    WOD
    a) emom 12min
    even: 10 alt pistols
    odd: 45sec top of glute bridge hold

    b) 5 rounds
    for time
    40 jumping jacks
    30 half burpees
    20 jumping lunges

    scaled lunges

    time cap 15min

  • Tue 12. May

    movement prep
    2 rounds
    45sec on/15sec off
    down ups
    samson stretch
    down dog & seal

    WOD
    a) tabata
    hollow hold
    arch hold
    into
    tabata
    side plank hold/left
    side plank hold/right
    into
    tabata
    plank hold
    reverse plank hold

    b) amrap 12min
    12 burpees
    24 sit ups