WODs

BTC
a) movement prep
3 rounds
10 alt inverted hamstring stretch
10 alt instep stretch + rotation
10 dynamic bridge

b) strength
every 3min for 4 rounds
14 alt single leg db/kb rom deadlift
14 weighted glute bridge
14 weighted hollow hold pull downs
14 seated tuck ups

no equipment move without db/kb

c) conditioning
100-80-60-40-20 reps
moutain climbers
50-40-30-20-10 reps
goblet lunges

no equipment lunges

compare to 27.01.2021

CAGES
a) warm up 10min
emom 9min
1. 14 step ups
2. 14 alt samson stretch
3. 7 handwalks
into
5 barbell good mornings
10 hollow rocks
5 deadlifts (unloaded bar)
10 hollow rocks
work up to work load

b) conditioning 20min
emom 20min
1. 5 deadlift 120/80
2. 10 double db box step overs 20/15
3. 10 alt double db suitcase lunges 20/15
4. rest

BTC
a) movement prep
2 rounds
45"on/15"off
step ups
handwalk + push ups
twisted cross

b) strength
4 sets
30"on/ 30"off
box supported strict handstand push ups
hollow hold
reverse plank hold

c) conditioning
amrap 14min
14 single arm db burpees
14 step ups

no equipment burpees

compare to 26.01.2021

CAGES
a) warm up 10min
amrap 8min
50 single unders
10 instep stretch + rotation
10 down dog & seal
10 twisted cross

b) conditioning 20min
amrap 18min
20 double unders
10 double db hang power cleans 20/15
20 double unders
10 double db push jerks 20/15

BTC
a) movement prep
amrap 5min
5 sumo squat stretch
5 handwalk + push ups
5 dynamic bridge

b) strength
4 sets
30"plank ups
30" quadruped shoulder tabs
30" bottom of push up hold
30"rest

c) conditioning
5 rounds
for time
20 single arm db/kb thruster
20 sit ups

no equipment squats

compare to 22.01.2021

CAGES
a) warm up 10min
3 rounds
15/10cal bike
12 alt lat squat stretch
6 down ups
6 down dog & seals

b) conditioning 20min
every 3min for 6 rounds
20/15cal bike
8 frontsquats 60/40
8 burpees over the bar

scale 40/30

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

b) strength
4 sets
45"on/15"off
single arm db floor press/side
db/kb flutterkicks

no equipment push ups, flutterkicks

c) conditioning
amrap 14min
20 single arm db hang power clean & jerks (10/10)
10 reverse burpees

no equipment 10 push ups

compare to 21.01.2021

CAGES
a) warm up 10min
3 sets
40"on/10"off
jumping jacks
handwalk + push ups
dynamic bridge
hollow hold

b) strength 20min
emom 6min
1. 3 shoulder press (climbing)
2. 12 sit ups
1min rest
emom 6min
1. 3 push press (climbing)
2. 12 tuck ups
1min rest
emom 6min
1. 3 push jerks (climbing)
2. 12 alt single leg v-ups

BTC
a) movement prep
tabata
down ups
samson stretch

b) conditioning
20 rounds
for time
6 single arm db devils press
10 alt weighted step ups

no equipment burpees, step ups

CAGES
a) warm up 10min
3 sets
45"on/15"off
bike
down ups
sumo squat stretch

b) conditioning 25min
emom 25min
1. 15/10cal bike
2. 12 kb swings 24/16
3. 10 burpees
4. 15 goblet squats 24/16
5. 15 sit ups

BTC
a) movement prep
amrap 5min
5 handwalk + push ups
10 alt lateral squat stretch
5 dynamic bridge
10 hip crossover

b) Schweinehund Challenge Benchmark
amrap 20min
10 push ups
15 sit ups
20 squats

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
handwalk + push ups
alt instep stretch + rotation
into
work up to work load

b) conditioning 20min
5 rounds
for total reps
amrap 2:00
8 deadlifts 100/70
16 push ups
max cal row in remaining time
2:00 rest