WODs

a) movement prep
2 rounds
40"on/10"off
down ups
step ups
sumo squat stretch
handwalk + push up

b) prehab
3 rounds
40"on/10"off
seated db frontrack hold/side
marching plank

c) conditioning
for max reps
amrap 6min
10 db power cleans 20/15
8 burpees
2mim rest
amrap 6min
10 db frontsquats 20/15
8 box jumps 60/50
2min rest
amrap 6min
10 db push press 20/15
8 toes to bar

a) movement prep
2 rounds
40"on/10"off
bike
samson stretch
down ups

b) prehab
2 rounds
30"on/10"off
tuck ups
hollow hold

c) conditioning
6 rounds
for time
12/10cal bike
10 alt db snatches
10 burpees over the db

time cap 15min

a) movement prep
2 rounds
40"on/10"off
down ups
handwalk
dynamic bridge

b) prehab
2 rounds
30"on/10"off
plank hold
reverse snow angels

c) strength
emom 14min
even: 5 shoulder to overhead (climbing)
odd: 5 strict pull ups

a) movement prep
2 rounds
40"on/10"
rope jumps
elbow instep stretch + rotation
down dog & seal

b) prehab
2 rounds
40"on/10"off
alt bird dog
hip crossover

c) conditioning
amrap 15min
30 double unders
20 sit ups
10 wall balls 20/14

a) movement prep
2 rounds
40"on/10"off
ski
lateral squat stretch
dynamic bridge

b) prehab
tabata
side plank raises

c) conditioning
4 rounds
for time
20/15cal ski
20 single arm db hang clean & jerks
20 air squats

time cap 16min

CAGES WORKOUT
a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
alt inverted hamstring stretch

b) prehab
2 rounds
30"on/10"off
hollow hold
reverse plank hold
glute bridge

c) strength
5 sets on every 3min
5 deadlifts (climbing)
10 single arm db frontrack lunges
15 weighted sit ups

HOME WORKOUT
a) movement prep
2 rounds
50"on/10"off
jumping jacks
sumo squat stretch
handwalk

b) prehap
3 rounds
40"on/10"off
top of push ups hold
bottom of push up hold
reverse snow angels
arch hold

c) conditioning
5 rounds
for time
60 jumping jacks
30 squats
15 hand release push ups

time cap 15min