WODs

BTC
a) movement prep
2 rounds
45"on/15"off
handwalk + push ups
dynamic bridge
samson stretch

b) strength
4 sets
30"hollow hold
30"side plank hold
30"arch hold
30"side plank hold
30"rest

c) conditioning
7 rounds
for time
5 inchworm
10 kb/db high pulls
20 weighted step ups

no equipment burpees, step ups

compare to 19.01.2021

CAGES
a) warm up 10min
2 sets
30"on/10"off
down ups
sumo squat stretch
handwalk
dynamic bridge
into
2 rounds
5 push ups
10 squats
into
2 db push ups
4 alt db renegade row
4 double db hang power cleans
4 double db frontsquats
4 double db push press

b) conditioning 20min
100 "people maker"
*double db push up
alt db single arm renegade row
double db squat clean thruster

BTC
"a) movement prep
3 rounds
10 down ups
10 alt instep stretch + rotation

b) strength
amrap 8min
4 alt kb/db turkish get ups
8 alt kb/db russian twist

no equipment turkish get ups with bottle, russian twist with bottle

c) conditioning
40, 30, 20, 10 reps
for time
single arm db/kb push press
burpees over db/kb

no equipment squats, burpees

compare to 18.01.2021

CAGES
a) warm up 10min
800m run
into
2 rounds
10 samson stretch
5 handwalks
10 dynamic bridge
into
2 rounds
10 frontrack lunges (unloaded bar)
10 shoulder press (unloaded bar)
10 barbell good mornings
into
5 deadlift (unloaded bar)
5 tall muscle cleans
5 hang power cleans
5 push press
5 power clean
5 push jerk
into
work up to work load

b) strength 20min
every 2:30min for 7 rounds
1 round "DT"
*12 deadlift 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50

BTC
a) movement prep
emom 8min
1. 12 step ups
2. 8 handwalk + push ups

b) strength
4 sets
30"superman
30"alt bird dog
30"plank ups
30"bottom of push up hold
30"rest

c) conditioning
amrap 15min
5/5 single arm db/kb push press
10 weighted step ups

no equipment push ups, step ups

compare to 15.01.2021

CAGES
a) warm up 10min
amrap 6min
8/6cal bike
6 alt instep stretch + rotation
6 down ups
6 handwalk
into
2 rounds
12/10cal bike
6 burpees
6 alt db snatches (single arm)

b) conditioning 20min
amrap 20min
18/14cal bike
12 double db burpee deadlift 20/15
6 double db snatches 20/15

BTC
a) movement prep
2 rounds
45"on/15"off
jumping jacks
sumo squat stretch

b) skill pistol squat
10 air squats
10 narrow stance squats
10 atl reverse lunges
10 alt pistol squat with anchored foot
5 neg pistol on box/chair/side
5 pistols on box/chair/side

c) conditioning
10 rounds
for time
5 reverse burpees
10 alt pistol squats
15 jumping jacks

scale alt pistol squats with anchored foot, squats

compare to 14.01.2021"

CAGES
"a) warm up 10min
2 rounds
30""on/10""off
sumo squat stretch
handwalk
into
2 orunds
30"on/10"off
row
samson stretch
into
2 rounds
30"on/10"off
down ups
dynamic bridge

b) conditioning 20min
10 rounds
for total reps
40"on/20"off
medball cleans
2min rest
10 rounds
for total reps
40"/20"off
row (cal)
2min rest
10 rounds
for total reps
40"on/20"off
burpees over erg

BTC
a) movement prep
4 sets
45"on/15"off
down ups
alt instep stretch + rotation
handwalk
step ups

b) conditioning
for time
50 burpees
50 db/kb swings
50 db/kb goblet squats
50 reverse burpees
50 db/kb push press
50 db/kb step ups

no equipment sit ups, squats, push ups

CAGES
a) warm up 10min
2 rounds
10 alt samson stretch
10 instep stretch + rotation
10 dynamic bridge
into
2 rounds
5 barbell good mornings
5 kb deadlifts
10 lunges
into
work up to work load
into
4 deadlifts
4 kb high pulls
4 kb goblet lunges

b) strength 20min
every 3min for 6 rounds
4 deadlifts <90%
8 kb high pulls 32/24
12 kb goblet reverse lunges 32/24

BTC
a) movement prep
3 rounds
30"on/15"off
alt samson stretch
handwalk
twisted cross

b) strength
amrap 10min
kb/db turkish get ups

no equipment move without db/kb or with object

c) conditioning
for time
100 kb/db swings
*emom 10 push ups

no equipment squats"

CAGES
a) warm up 10min
3 rounds
50 single unders
10 step ups
5 handwalk + push ups
into
2 rounds
20 double unders
10 step overs
5 push ups
into
10 double unders
5 double db box step overs
5 double db push press

b) conditioning 20min
for time
80 double unders
40 double db box step overs 60/50
40 double db push press 20/15
60 double unders
30 double db box step overs 60/50
30 double db push press
40 double unders
20 double db box step overs 60/50
20 double db push press 20/15
20 double unders
10 double db box step overs 60/50
10 double db push press 20/15

timecap 25min