WODs

BTC
a) movement prep
2 rounds
45"on/15"off
step ups
handwalk + push ups
twisted cross

b) strength
4 sets
30"on/ 30"off
box supported strict handstand push ups
hollow hold
reverse plank hold

c) conditioning
amrap 14min
14 single arm db burpees
14 step ups

no equipment burpees

CAGES
a) movement prep
2 rounds
10 prisoner good mornings
10 step ups
into
2 rounds
5 barbell good mornings
5 box step overs

b) conditioning
50-35-20 reps
for time
sumo deaflift high pulls 40/30
box jump overs 60/50

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

b) strength
4 sets
6 kb/dk bulgarian split squats/side
12 jumping squats
60""rest

c) conditioning
3 rounds
30 kb/db swings
60 sit ups
90 double unders

no equipment down ups, jumping jacks

CAGES
a) movement prep
3 sets
45"on/15"off
down ups
handwalk + push up
dynmaic bridge

b) core
tabata
hollow hold
arch hold

c) conditioning
amrap 12min
10 shoulder to overhead 40/30
10 burpees over bar

BTC
a) movement prep
amrap 6min
5 down ups
10 step ups
10 alt lateral squat stretch
10 down dog & seal

b) strength
tabata
hollow rock
arch rock
into
tabata
side plank raises/side

c) conditioning
for time
100 step ups
80 db/kb goblet squats
60 db/kb push press
40 db/kb devils press
20 db/kb squat clean thruster

no equipment squats, push ups, burpees, burpee tuck jumps

CAGES
a) movement prep
emom 8min
1. 12 alt inverted hamstring stretch
2. 12 sumo squat stretch

b) conditioning
every 90"" for 8 rounds
5 power cleans 60/40
5 frontsquats 60/40
10 sit ups

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

Cages
a) movement prep
amrap 6min
row
*emom 20 jumping jacks

b) conditioning
for time
3000/2400m row
*every 90"
35 double unders

scale 70 single unders

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

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