WODs

BTC
a) movement prep
amrap 5min
20 jumping jacks
10 samson stretch
5 handwalk + push ups

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

c) conditioning
42, 30, 18 reps
for time
buy in 90 mountain climbers
kb/db swings
kb/db goblet lunges
buy out 90 mountain climbers

no equipment burpees, lunges

compare to 17.1.21

CAGES
a) warm up 10min
10 bike >50/45
10 sasmon
10 bike >60/55
10 handwalks
10 bike >70/65
then
2 rounds
10 squats
10 kb deadlifts

b) conditioning 20min
3 rounds for time
25 goblet squat
25 swings
25/20 bike

BTC
a) movement prep
tabata
jumping jacks
samson stretch

b) strength
3 rounds
40"on/10"off
plank hold
side plank hold/side
reverse plank hold

c) conditioning
5 rounds
for time
40 jumping jacks
30 mountain climbers
20 kettlebell high pulls

no equipment
10 burpees

CAGES
a) warm up 10min
12-9-6 reps
sumo squat stretch
down ups
25 single unders b/w sets
into
9-6-3 reps
barbell good mornings
burpees
12 double unders

b) conditioning 15min
21-15-9-9-15-21 reps
for time
power clean 60/40
burpees over bar
50 double unders b/w sets

scale 40/30, single unders (x2)

BTC
a) movement prep
2 rounds
30"on/10"off
step ups
handwalk + push up

b) strength
3 sets
10 tempo step downs/side
30sec plank ups
1min rest

c) conditioning
for time
40-30-20-10 reps
hand release push ups
v-ups
into
10-20-30-40 reps
single arm db push press
step ups

no equipment chair dips
scaled kneeling hand release push ups, tuck ups

CAGES
a) warm up 10min
800m run
2 rounds
10 samson stretch
5 handwalk + push ups
into
2 rounds
5 shoulder press
10 frontrack lunges

b) conditioning 15min
8 rounds
5 shoulder to overhead 40/30
10 frontrack lunges 40/30
200m run

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

b) strength
3 sets
30sec alt bird dogs
30sec arch hold
30sec reverse plank hold
30sec rest

c) conditioning
for time
10,20,30 burpees
20,40,60 forward lunges
into
30,20,10 reverse burpees
60,40,20 reverse lunges

CAGES
a) warm up 10min
1000m row
2 rounds
8 sumo squat stretch
6 hollow rocks
into
8 ball slam deadlifts
6 tuck ups
into
8 ball slams
6 sit ups

b) conditioning 15min
amrap 15min
21cal row
15 sit ups
9 ball slams

BTC
a) movement prep
amrap 3min
12 jumping jacks
6 dynamic bridge
6 hollow rocks

b) strength
3 rounds
6 knee or feet chair supported strict handstand push ups into 30sec handstand hold
1min rest

c) conditioning
amrap 16min
12 reverse burpees
12 swings
24 jumping jacks

no equipment squats

CAGES
a) warm up 10min
25,20,15,10,5 jumping jack
5,4,3,2,1 hand walk
then
12 good mornings (empty bar)
12 step ups
9 deadlifts (moderate)
9 box jumps
6 deadlifts (work load)

b) conditioning 15min
5 rounds for time
21 box jumps
12 deadlifts 80/60

#open 21.3/4

a) movement prep
30"on/10"off
down ups
sumo squat stretrch
handwalk + push ups

b) conditioning
21.3
for time
30 air squats
30 v-ups
30 thrusters with a stick or PVC pipe
1min rest
30 air squats
30 bench supported dips
30 thrusters with a stick or PVC pipe
1min rest
30 air squats
30 hand release push ups
30 thrusters with a stick or PVC pipe
2min rest
time cap 15min
21.4
Starting exactly 2 min. after 21.3,
amrap 5min
20 alternating elevated pistol squats
20 alternating shoulder taps in plank position

CAGES
a) warm up 10min
5 burpees
12 samson
5 handwalk
9 sumo squat
5 down dog & seal
6 instep rotations/ s
then
10 strict press (empty bar)
10 (close grip) front squats
10 thrusters

b) conditioning 15min
mod open 21.3
for time
15 frontsquats 40/30
30 v-ups
15 thruster 40/30
1min rest
15 frontsquats 40/30
30 box supported dips
15 thruster 40/30
1min rest
15 frontsquats 40/30
30 hand release push ups
15 thruster 40/30