WODs

  • Mo 1. Jun

    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

  • So 31. Mai

    CAGES WORKOUT
    a) movement prep
    2 rounds
    50"on/10"off
    bike
    sumo squat stretch

    b) prehab
    2 rounds
    40"on/10"off
    glute bridge
    hip crossover

    c) conditioning
    8 rounds
    for time
    12/10cal bike
    6 db thruster 20/15

    time cap 15min

    HOME WORKOUT
    movement prep
    2 rounds
    30"on/10"off
    mountain climbers
    samson stretch
    dynamic bridge

    WOD
    a) 3 sets
    20 alt side kick throug
    10 side plank raises/side
    10 turkish sit ups

    b) amrap 15min
    60 mountain climbers
    30 plank hip dips
    15 reverse burpees

  • Sa 30. Mai

    CAGES WORKOUT
    a) movement prep
    2 rounds
    50"on/10"off
    row
    1. inverted hamstring stretch
    2. samson stretch

    b) prehab
    tabata
    hollow rock
    arch rock

    c) conditioning
    amrap 15min
    20/15cal row
    15 swings 24/16
    10 burpees

    HOME WORKOUT
    movement prep
    tabata
    jumping jacks
    down ups

    WOD
    saturday sweat zoom live workout
    for time
    100 jumping lunges
    80 sit ups
    60 burpees
    40 push ups
    80 jumping lunges
    60 sit ups
    40 burpees
    20 push ups
    60 jumping lunges
    40 sit ups
    20 burpees
    40 jumping lunges
    20 sit ups
    20 jumping lunges

    time cap 35min

  • Fr 29. Mai

    CAGES WORKOUT
    a) movement prep
    2 rounds
    40"on/10"off
    jumping jacks
    sumo squat stretch

    b) prehab
    2 rounds
    50"on/10"off
    bird dog
    glute bridge

    c) strength
    5 sets on every 3min
    6 frontsquats (climbing)
    12 jumping squats
    18 tuck ups

    HOME WORKOUT
    movement prep
    2 rounds
    40"on/10"off
    jumping jacks
    elbow instep stretch + rotation
    handwalk

    WOD
    a) for quality
    30 alt odd object turkish get ups

    b) amrap 12min
    7 inchworm
    14 frog jumps

    scaled squats

  • Do 28. Mai

    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

  • Mi 27. Mai

    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