WODs

CAGES
a) warm up 10min
2 rounds
10 down ups
10 instep stretch + rotation
10 dynamic bridge
into
10 barbell good mornings
10 burpees
into
5 tall muscle cleans
5 burpees
into
5 hang power clean (unloaded bar)
5 burpees
into
5 hang power clean (work load)
3 burpees over bar

b) conditioning 15min
50-35-20 reps
for time
hang power cleans 40/30
burpees over bar

a) movement prep
emom 8min
1. 4 down ups + 6 instep stretch + rotation
2. 6 sumo squat stretch + 6 dynamic bridge

b) conditioning
emom 30
1. 4 burpees + 6 alt db/kb snatches
2. 10 sit ups + 6 weighted step ups
3. 6 db/kb goblet squats + 20 mountain climbers

scale adjust reps
no equipment
1. 4 burpees + 10 lunges
2. 10 sit ups + step ups
3. 10 squats + 20 mountain climbers

compare to 30.1.21

CAGES
a) warm up 10min
4 rounds
100m run
8 samson stretch
4 handwalk + push ups
4 dynamic bridge

b) conditioning 20min
amrap 16min
12 push press 50/35
21 sit ups
200m run

a) movement prep
2 rounds
45"on/15"off
mountain climbers
sumo squat stretch

b) strength/skill
skill pistol
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

emom 8min
4-6 pistol squats
scaled 2-4 candle stick into pistol or alt pistol squat with anchored foot

c) conditioning
amrap 12min
15 kb/db swings
30 mountain climbers

no equipment burpees

compare to 24.1.21

CAGES
a) warm up 10min
10cal bike >50/45
10 samson stretch
10 lateral squat stretch
10cal bike >60/55
10 handwalks
10 dynamic bridge
10cal bike >70/65

b) conditioning 20min
5 rounds
for time
20/15cal bike
20 alt db snatches
20 single arm db overhead lunges

scale frontrack lunges

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

b) strength
tabata
hollow hold
arch hold

c) conditioning
for time
0:00-10:00
3 rounds
60 jumping jacks
20 swings
10 burpees
10:00-20:00
180 jumping jacks
60 swings
30 burpees

no equipment
lunges

CAGES
a) warm up 10min
2 sets
45"on/15"off
row
instep stretch + rotation
into
2 sets
45"on/15"off
step ups
kb deadlifts

b) conditioning 15min
amrap 15min
15/10cal row
15 swings
15 box jumps

BTC
a) movement prep
2 rounds 30"on/10"off
dynamic bridge hollow rocks

b) strength
3 rounds
15sec push ups
into
30sec top of push up hold
into
15sec push ups
into
30sec bottom of push up hold

c) conditioning
amrap 15min
1,2,3,4,5,6,7,8,9,10,etc
squats
push ups
sit ups"

CAGES
a) warm up 10min
20 split jack
10 dynamic bridge
20 split jacks
10 samson stretch
then
2 rounds
10 strict press
10 alternating lunges

b) conditioning 8min
tabata (16 intervalls)
push press 20/15
(jumping) lungees

c) midline 8min
tabata (16 intervals)
hollow hold
arch hold

a) movement prep
2 rounds
30""on/10""off
step ups
handwalk + push ups

b) strength
3 sets
30"on/30"off
chair supported handstand push ups

c) conditioning
10 rounds
for time
20 single arm db push press
20 step ups

no equipment 10 chair dips

CAGES
a) warm up 10min
10 prisoner good mornings
5 handwalks + push ups
10 down dog & seal
50 single unders
into
5 barbell good mornings (unloaded bar)
5 push ups
5 sit ups
30 single unders
into
5 deadlifts 50/35
5 push ups
5 sit ups
20 double unders
into
3 deadlifts 80/60
5 push ups
5 sit ups
20 double unders
into
3 deadlifts 100/70
3 push ups
3 sit ups
10 double unders

b) conditioning 20min
5 rounds
for time
6 deadlifts 100/80
12 push ups
24 sit ups
48 double unders

scale 60/45, single unders (x2)