WODs

BTC
a) movement prep
amrap 6min
8 down ups
8 handwalks
8 dynmaic bridge

b) strength
4 sets
5 inchworm
10 chair/box dips
20 plank ups
30"single arm db/kb bent over row/side
60"rest

no equipment side plank rotations/side

c) conditioning
amrap 16min
5 single arm db/kb devils press left side
5 single arm db/kb push press left side
5 single arm db/kb devils press right side
5 single arm db/kb push press right side
20 sit ups

compare to 03.02.2021

CAGES
a) warm up 10min
amrap 6min
6 alt instep stretch + rotation
6 down ups
6 down dog & seal
into
2 rounds
6 alt db snatches
6 burpees
6 sit ups

b) conditioning 20min
amrap 18min
18 alt db snatches 20/15
18 burpees
18 sit ups

BTC
a) movement prep
emom 8min
1. 45"alt lateral squat stretch
2. 45"dynamic bridge

b) strength
3 sets
10 weighted lateral lunges right leg
10 weighted lateral lunges left leg
15 seated knee tucks
20 weighted glute bridges
30"top of glute bridge hold
60"rest

no equipment move without db/kb

c) conditioning
5 rounds each
for total reps
40"on/20"off
kb/db high pulls
kb/db goblet lunges
kb/db russian twist

no equipment down ups, lunges, sit ups

compare to 02.02.2021

CAGES
a) warm up 10min
400m run
into
2 rounds
10 alt instep stretch + rotation
10 step ups
10 dynamic bridge
into
5 tall muscle clean (unloaded bar)
5 hang muscle clean (unloaded bar)
5 hang power clean with 3sec pause in catch (unloaded bar)
5 power clean (unloaded bar)

b) conditioning 20min
emom 6min
1. 3 power cleans (climbing)
2. 6 box jumps 60/50
1min rest
emom 6min
1. 2 power cleans (climbing)
2. 6 box jumps 75/60
1min rest
emom 6min
1. 1 power clean (climbing)
2. 6 box jumps 90/75

BTC
a) movement prep
3 rounds
45""on/15""off
down ups
alt instep stretch + rotation
alt lateral squat stretch

b) strength
4 sets
40 sec plank
40 sec side plank left side
40 sec side plank right side
20 sec max v-ups
60"rest

scale tuck ups oder sit ups

c) conditioning
"Ellen"

3 rounds
for time
20 burpees

21 db/kb snatches

12 single arm db/kb thrusters

no equipment sit ups, squats

compare to 01.02.2021

CAGES
a) warm up 10min
3 sets
40"on/10"off
jumping jacks
sumo squat stretch
handwalk + push ups
into
5 medball cleans
5 medball frontsquats
5 push ups
into
2 rounds
5 medball cleans
5 push ups

b) conditioning 20min
50-40-30-20-10 reps
medball cleans 20/14
push ups

BTC
a) movement prep
amrap 5min
20 jumping jacks
5 handwalk
10 twisted cross

b) strength
4 sets
6 dive bomber push ups
8 diamond push ups
10 box/chair dips
60"plank hold
60""rest

scale kneeling dive bomber push ups, kneeling diamond push ups or shoulder with push ups

c) conditioning
20-18-16-14-12-10-8-6-4-2 reps
for time
single arm db/kb push press
sit ups
30 double unders b/w sets

no equipment chair dips, jumping jacks

compare to 29.01.2021

CAGES
a) warm up 10min
2 sets
1min row
1min samson stretch
1min handwalk + push ups

b) "Spring Challenge"
Event 1
3 rounds for time (8min cap)
12 alt single arm devils press 15/10
21 box jump overs 60/50

Event 2
amrap 3min
hang power clean + jerk 40/25
*for each break 10 bar hops

Event 3
1 min Quiz

Event 4
1000m row
into
Event 5
max QR scans

BTC
a) movement prep
amrap 5min
5 down ups
10 samson stretch
5 dynamic bridge
10 hip crossover

b) strength
3 sets
10 split stance db/kb romanian deadlift/side
10 db/kb cossack squats
60"rest

no equipment move without kb/db

c) conditioning
50, 35, 20 reps
for time
buy in 50 burpees
kb/db single arm db hang squat clean
sit ups
buy out 50 burpees

no equipment squats

compare to 14.03.2021

CAGES
a) warm up 10min
3 sets
40"on/10"off
step ups
sumo squat stretch
hollow hold
into
5 frontsquats (unloaded bar)
10 alt step ups
work up to work load

b) strength 20min
every 3min for 6 rounds
5 frontsquats 80/55
10 double db box step ups 20/15

scale 50/35

BTC
a) movement prep
amrap 6min
20 jumping jacks
5 handwalk + push ups
10 twisted cross
5 dynmaic bridge

b) strength
4 sets
40"on/10"off
db/kb windmill/side
db/kb turkish sit ups
db/kb russian twist

no equipment move without kb/db

c) conditioning
amrap 18min
30 double unders
30 sit ups
30 double unders
30 push ups

no equipment jumping jacks

compare to 07.03.2021

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
alt instep stretch + rotation
hollow hold/tuck hold
into
15/10cal row 1000/900cal/h
5 slam ball deadlift
10 sit ups
15/10cal row 1200/1000cal/h
5 ball slams
10 sit ups

b) conditioning 20min
amrap 20min
20/15cal row
15 ball slams 20/15
20 sit ups