WODs

  • Mi 3. Jun

    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

  • Di 2. Jun

    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

  • 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