WODs

BTC
a) movement prep
2 sets
30"on/10"off
jumping jacks
handwalk + push ups
twisted cross
dynmaic bridge

b) conditioning
"open 21.1"
for time
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

"BTC"
a) movement prep
3 rounds
30"on/15"off
handwalk
twisted cross
quaruped cat & cow

b) strength
4 sets
30"on/15"off
top of push up hold
Top of a push up opener
reverse snow angels
plank hip dips

c) conditioning
amrap 14min
10 hand release push ups
20 kb/db swings"

"CAGES"
"a) movement prep
3 sets
45"on/15"off
bike
sumo squat stretch
handwalk

b) conditioning
10 rounds
for total reps
30"on/30"off
bike (cal)
medball cleans 20/14

"BTC"
a) movement prep
amrap 5min
5 down ups
5 sumo squat stretch
5 handwalks

b) strength/skill
pistol squat progression
10 air squats
10 narrow stance squats
10 atl reverse lunges
10 alt pistol squat with anchored foot
5 neg pistol on box/chair/side
5 pistols on box/chair/side

emom 10min
1. 8-10 alt pistol squats
2. 45"plank hold

c) conditioning
4 rounds
for total reps
amrap 3min
20 db/kb hang power clean & jerks
20 db/kb frontrack lunges
max burpees
3min rest

no equipment push ups, lunges

"BTC"
a) movement prep
3 rounds
30"on/10"off
down ups
lateral squat stretch
inverted hamstring stretch

b) strength
3 sets
10 alt db/kb goblet squats
10 alt db/kb single leg rom deadlift
30"rest

c) conditioning
2 rounds
for total reps
amrap 4min
10 alt db snatches
10 burpees
2min rest
amrap 4min
10 alt overhead lunges
10 reverse burpees
2min rest

"CAGES"
a) movement prep
amrap 6min
10 samson stretch
10 alt inverted hamstring stretch
10 dynmaic bridge

b) conditioning
3-6-9-12-15-18 reps
for time
deadlifts 60/40
*20 jumping lunges
20 sit ups
b/w sets

scale 50/35, lunges

"BTC"
a) movement prep
3 rounds
40"on/10"off
mountain climbers
instep stretch + rotation
dynamic bridge

b) strength
3 sets
10 kb/db rom single leg deadlift into frontrack lunge left side
10 kb/db rom single leg deadlift into frontrack lunge right side
10 weighted glute bridge
30"rest

no equipment move without kb/db

c) conditioning
5 rounds
for time
20 kb/db high pulls
20 sit ups
40 mountain climbers

no equipment down ups

"CAGES"
a) movement prep
2 sets
45"on/15"off
row
samson stretch
down dog & seal
twisted cross

b) conditioning
every 3min for 6 rounds
300/250m row
10 burpees over erg

"BTC"
a) movement prep
3 sets
30"on/10"off
jumping jacks
sumo squat stretch
down dog & seal

b) conditioning
"Ellen"
3 rounds
for time
20 burpees
21 alt db/kb snatches
12 single arm db/kb thruster

into

"Annie"
50-40-30-20-10 reps
for time
double unders
sit ups

no equipment push ups, squats, jumping jacks

CAGES
a) movement prep
3 sets
45"on/15"off
sumo squat stretch
handwalk + push up
dynamic bridge

b) conditioning
4 rounds
for total reps
amrap 3min
3 power cleans 50/35
6 push ups
9 squats
3min rest