WODs

CAGE WORKOUT
a) movement prep
2 rounds
5 down ups
10 step ups
10 samson stretches

b) prehab
2 rounds
40"on/10"off
reverse snow angels
arch hold

c) conditioning
6 rounds
for time
20 alt db snatches 20/15
10 burpee box jump overs 60/50

time cap 15min

HOME WORKOUT
movement prep
3 rounds
30"on/10"off
samson stretch
down ups
lateral squat stretch

WOD
a) 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

b) for time
buy in 50 burpees
4 rounds
20 sit ups
20 pistol squats
buy out 50 burpees

scaled foot supported pistol squat/narrow stance squats

time cap 17min

CAGES WORKOUT
a) movement prep
2 rounds
40"on/10"off
rope jumps
calf stretch
sumo squat stretch

b) prehab
2 rounds
30"on/15"off
hollow hold
reverse plank hold

c) conditioning
50, 35, 20 reps
for time
medball cleans 20/14
*100 double unders b/w sets

time cap 16min

HOME WORKOUT
movement prep
2 rounds
50"on/10"off
mountain climbers
samson stretch
down dog & seal

WOD
a) 3 sets
10 alt bird dogs
30sec arch hold
10 single leg glute bridge/side
30sec hollow hold

b) amrap 15min
30 mountain climbers
20 jumping lunges
10 reverse burpees

CAGES WORKOUT
a) movement prep
2 rounds
50"on/10"off
jumping jacks
handwalk + push up
dynamic bridge

b) prehab
2 rounds
20"on/10"off
Y´s
T´s
W´s
scapula push ups

c) strength
2 sets on every 2:00min
5 shoulder press (climbing)
30sec top of push up hold on parallettes

2 sets on every 2:00min
5 push press (climbing)
30sec bottom of push up hold on parallettes

2 sets on every 2:00min
5 push jerks (climbing)
30sec tuck sit/l-sit hold on parallettes

HOME WORKOUT
movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
handwalk
dynmaic bridge

WOD
a) 3 rounds
10 chair supported strict handstand push ups
30sec chair supported reverse plank hold

b) amrap 15min
10 chair dips
10 plank hip dips
20 step ups

CAGE WORKOUT
"myleo Lockdown Murph"
for time
1 mile run
100 push ups
200 sit ups
300 squat
1 mile run

HOME WORKOUT
movement prep
2 rounds
40" on/10"off
down ups
sumo squat stretch
handwalk

WOD
for time
100 jumping jacks
10 rounds
10 push ups
20 sit ups
30 squats
100 jumping jacks

time cap 30min

CAGES WORKOUT
a) movment prep
3 rounds
50"on/10"off
ski
down ups

b) prehab
2 rounds
10 side plank raises/side
10 single leg glute bridges/side

c) conditioning
emom 15min
1. 20/15cal ski
2. 10 burpees
3. 15 kettlebell high pulls

HOME WORKOUT
movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretches
down dog & seal

WOD
a) 2 sets
10 single arm odd object front raises into 15sec frontraise hold/side
10 single arm odd object lateral side raises into 15sec side raises hold/side
10 side plank odd object rotations/side

b) for time
50,40,30,20,10 reps
sit ups
alt lunges
*30 jumping jacks after each set

time cap 18min

CAGES WORKOUT
a) movment prep
40"on/10"off
samsons stretch
sumo squat stretch
handwalk + push ups
dynamic bridge

b) prehab
2 rounds
20"on/10"off
barbell good mornings
barbell backsquats
barbell shoulder press

c) strength
5 sets
every 3min
4 power cleans
4 frontsquats
4 shoulder to overhead
(climbing)

HOME WORKOUT
movement prep
tabata
down ups
sumo squat stretch

WOD
saturday sweat zoom live workout
amrap 30min
10 reverse burpees
20 squats
10 half burpees
20 squats
10 burpees
20 squats