WODs

CAGES WORKOUT
a) movment prep
2 rounds
40"on/10"off
bike
alt inverted hamstring stretches
samson stretches

b) prehab
2 rounds
50"on/10"off
glute bridge
hollow rocks

c) conditioning
5 rounds
for time
18 alt db snatches
18 single arm thrsusters
18/14cal row

time cap 15min

HOME WORKOUT
movement prep
2 rounds
40"on/10"off
jumping jacks
sumo squat stretch
twisted cross
dynamic bridge

WOD
a) 3 sets
10 odd object plank open ups/side
10 single arm odd object turkish sit ups/side
20 odd object russian twist

b) 30,25,20,15,10, 5 reps
for time
push ups
jumping squats
*20 sit ups b/w sets

scaled kneeling push ups

time cap 16min

CAGES WORKOUT
a) movment prep
3 rounds
30" jumping jacks
30" prisoner good mornings
30" handwalks + push ups

b) conditioning
"Jack"
amrap 20min
10 push press 50/35
10 swings 24/16
10 box jumps 60/50

HOME WORKOUT
a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
down ups
hollow rocks

b) WOD
amrap 25min
10 single arm odd object devils press
20 single arm overhead lunges
40 jumping jacks

CAGE WORKOUT
a) movment prep
2 rounds 50"on/10"off
burpees
alt elbow instep stretch + rotation
handwalks

b) prehab
3 rounds 30" on/10" off
banded good mornings
shoulder tabs

c) strength
emom 14min
1. 30" heavy deadlifts (climbing)
2. 30" box supported handstand push ups

pike push ups, hand release push ups

HOME WORKOUT
movement prep
tabata
mountain climbers
down ups

WOD
a) tabata
hollow rock
arch rock
into
tabata
hollow hold
arch hold

b) 10 rounds
for time
30 mountain climbers
20 plank hip dips
10 burpees

time cap 15min

CAGE WORKOUT
a) movment prep
2 rounds
45"on/15"off
bike
samson stretch
down ups

b) prehab
tabata
hollow rock
arch rock

c) conditioning
amrap 14min
12/10cal bike
10 goblet squats 24/16
8 burpees

HOME WORKOUT
movement prep
2 rounds
10 samson stretch
10 lateral squat stretch
5 handwalks + push ups
5 down dog & seal

WOD
a) 3 sets
10 backrack bulgarian split squats/side
20 alt backrack cossack squats
40sec backrack plank hold

b) amrap 14min
7 chair dips
14 sit ups
21 step ups

CAGE WORKOUT
a) movment prep
2 rounds
50" on/10" off
rope jumps
alt elbow instep stretch + rotation
scorpion

b) prehab
2 rounds
30" top of push up hold
30" bottom of push up hold
30" arch hold
30" rest

c) conditioning
5 rounds for time
10 ball slams 20/15
20 slam ball lunges
40 double unders/ single unders (x2)

time cap 15min

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

WOD
a) 3 sets
5 Y´s, T´s, W´s
10 plank push ups
20 shoulder taps
10 plank walks

b) 6 rounds
for time
30 penguin jumps
20 odd object single arm thruster
10 burpees over odd object

scaled jumping jacks

time cap 15min

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