WODs

BTC
a) movement prep
4 sets
45"on/15"off
down ups
alt instep stretch + rotation
handwalk
step ups

b) conditioning
for time
50 burpees
50 db/kb swings
50 db/kb goblet squats
50 reverse burpees
50 db/kb push press
50 db/kb step ups

no equipment sit ups, squats, push ups

CAGES
a) warm up 10min
2 rounds
10 alt samson stretch
10 instep stretch + rotation
10 dynamic bridge
into
2 rounds
5 barbell good mornings
5 kb deadlifts
10 lunges
into
work up to work load
into
4 deadlifts
4 kb high pulls
4 kb goblet lunges

b) strength 20min
every 3min for 6 rounds
4 deadlifts <90%
8 kb high pulls 32/24
12 kb goblet reverse lunges 32/24

BTC
a) movement prep
3 rounds
30"on/15"off
alt samson stretch
handwalk
twisted cross

b) strength
amrap 10min
kb/db turkish get ups

no equipment move without db/kb or with object

c) conditioning
for time
100 kb/db swings
*emom 10 push ups

no equipment squats"

CAGES
a) warm up 10min
3 rounds
50 single unders
10 step ups
5 handwalk + push ups
into
2 rounds
20 double unders
10 step overs
5 push ups
into
10 double unders
5 double db box step overs
5 double db push press

b) conditioning 20min
for time
80 double unders
40 double db box step overs 60/50
40 double db push press 20/15
60 double unders
30 double db box step overs 60/50
30 double db push press
40 double unders
20 double db box step overs 60/50
20 double db push press 20/15
20 double unders
10 double db box step overs 60/50
10 double db push press 20/15

timecap 25min

BTC
a) movement prep
amrap 5min
10 prisoner good mornings
8 samson stretch
6 handwalks

b) strength
4 sets
10 db/kb split stance rom deadlift/side
20 db/kb alt renegade row
60""rest

no equipment prisoner good mornings, alt high plank to sideplank on hands

c) conditioning
6 rounds
for time
12 alt db/kb snatches
12 single arm db/kb overhead lunges

no equipment push ups, jumping lunges

compare to 13.01.2021

CAGES
a) warm up 10min
every 2min for 4 rounds
100m run
1. 6 samson stretch
2. 10 instep stretch + rotation
*alternating b/w 1. and 2.
into
100m run
10 lunges
into
100m run
10 swings

b) conditioning 20min
every 3min for 8 rounds
200m run
1. 16 goblet lunges 24/16
2. 16 swings 24/16
*alternating b/w
1. and 2.

BTC
a) movement prep
2 rounds
30"on/15"off
down ups
samson stretch
twisted cross

b) strength
3 sets
30"on/15"off
box/chair supported strict handstand push ups
box/chair supported top of dip hold

c) conditioning
amrap 14min
8 burpees
16 step ups

compare to 12.01.2021

CAGES
a) warm up 10min
3 sets
30“on/10“off
jumping jacks
handwalk + push ups
twisted cross
dynamic bridge
into
2 sets
20“on/10“off
shoulder press (unloaded bar)
barbell bent over row (unloaded bar)
sit ups

b) conditioning 20min
emom 21min
5-7 push jerks (climbing)
5-7 single arm db bent over row/side
10-14 weighted sit ups 20/15

BTC
a) movement prep
2 rounds
30"on/15"off
mountain climbers
sumo squat stretch
handwalk + push ups

b) strength
3 sets
30""on/15""off
kb/db alt cossack squats
kb/db hollow position floor press/side

no equipment cossack squats, top of push up hold, bottom of push up hold

c) conditioning
3 rounds
for total reps
3min on/1min off
21 squats
15 sit ups
9 push ups

compare to 11.01.2021

CAGES
a) warm up 10min
400m run
into
3 rounds
10 prisoner good mornings
5 handwalk + push ups
10 alt step ups
into
8 deadlifts (unloaded bar)
4 push ups
6 box jumps with step downs
into
4 deadlifts (60%)
4 push ups
6 box jumps
into
4 deadlifts (80%)
4 push ups
6 box jumps

b) conditioning 20min
amrap 20min
8 deadlifts 100/70
10 push ups
12 box jumps

BTC
a) movement prep
3 rounds
25 jumping jacks
5 sumo squat stretches

b) strength
4 sets
5-10 goblet squats with 5sec pause in bottom
20-30 hollow rocks

c) conditioning
for time
21, 18, 15, 12, 9, 6, 3 reps
single arm db thruster
v-ups

no equipment: squats

compare 08.01.2021"

CAGES
a) warm up 10min
3 rounds
20/15cal row
10 alt instep stretch + rotation
10 hollow rocks
10 alt reverse lunges
into
20/15cal row
10 alt db snatches
10 sit ups
10 db frontrack lunges

b) conditioning 20min
for time
100/75cal row
100 alt db snatches 20/15
100 sit ups
100 db frontrack lunges 20/15