WODs

BTC
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) strength
3 sets
30"on/15"off
hollow hold
reverse plank hold

c) conditioning
for time
100 reverse burpees
*emom 6 jumping lunges

compare to 22.12.2020

CAGES
a) warm up 10min
400m run
into
2 rounds
10 instep stretch + rotation
10 step ups
into
10 barbell good mornings
6 step ups
into
4 deadlifts (unloaded bar)
4 step ups
4 deadlifts 50-60%
4 step ups
4 deadlifts 80%
4 box jumps
2 deadlifts work load
2 box jumps

b) conditioning 20min
every 3min for 6 rounds
4 deadlifts 100/70
8 box jumps
200m run

BTC
a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) strength
3 sets
30"on/15"off
singel leg bulgarian split squats/side
hollow rocks

c) conditioning
2 rounds
amrap 3min
squats
into
21-15-9 reps
burpees
sit ups
1min rest

score: total reps of squats/total time of couplet

compare to 21.12.2020

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
instep stretch + rotation
down dog & seal

b) conditioning 20min
for time
800/700m row
80 sit ups
600/500m row
60 single arm db hang power clean & jerks
400/300m row
40 sit ups
200/150m row
20 single arm db hang power clean & jerks

BTC
a) movement prep
2 rounds
30"on/10"off
jumping jacks
sumo squat stretch

b) strength
3 sets
30"on/30"off
db pause squats @23X1
hollow hold

no equipment only pause squats

c) conditioning
5 rounds for total reps
2min on/1min off
5 reverse burpees
10 alt db snatches + overhead lunge

no equipment
jumping lunges

compare to 18.12.2020"

CAGES
a) warm up 10min
2 sets
45"on/15"off
single unders
sumo squat stretch
handwalk + push ups
into
48 single unders
12 squats
6 push ups
into
12 double unders
6 frontsquats (unloaded bar)
3 push ups
into
12 double unders
6 frontsquats @40/30
3 push ups

b) conditioning 20min
10 rounds
for time
24 double unders
6 frontsquats 50/35
12 push ups

CAGES
a) warm up 10min
2 rounds
10 down ups
10 instep stretch + rotation
10 dynamic bridge
into
10 barbell good mornings
10 burpees
into
5 tall muscle cleans
5 burpees
into
5 hang power clean (unloaded bar)
5 burpees
into
5 hang power clean (work load)
3 burpees over bar

b) conditioning 15min
50-35-20 reps
for time
hang power cleans 40/30
burpees over bar

a) movement prep
emom 8min
1. 4 down ups + 6 instep stretch + rotation
2. 6 sumo squat stretch + 6 dynamic bridge

b) conditioning
emom 30
1. 4 burpees + 6 alt db/kb snatches
2. 10 sit ups + 6 weighted step ups
3. 6 db/kb goblet squats + 20 mountain climbers

scale adjust reps
no equipment
1. 4 burpees + 10 lunges
2. 10 sit ups + step ups
3. 10 squats + 20 mountain climbers

compare to 30.1.21

CAGES
a) warm up 10min
4 rounds
100m run
8 samson stretch
4 handwalk + push ups
4 dynamic bridge

b) conditioning 20min
amrap 16min
12 push press 50/35
21 sit ups
200m run

a) movement prep
2 rounds
45"on/15"off
mountain climbers
sumo squat stretch

b) strength/skill
skill pistol
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 8min
4-6 pistol squats
scaled 2-4 candle stick into pistol or alt pistol squat with anchored foot

c) conditioning
amrap 12min
15 kb/db swings
30 mountain climbers

no equipment burpees

compare to 24.1.21

CAGES
a) warm up 10min
10cal bike >50/45
10 samson stretch
10 lateral squat stretch
10cal bike >60/55
10 handwalks
10 dynamic bridge
10cal bike >70/65

b) conditioning 20min
5 rounds
for time
20/15cal bike
20 alt db snatches
20 single arm db overhead lunges

scale frontrack lunges