WODs

BTC
a) movement prep
amrap 3min
10 step ups
5 handwalks

b) strength
2 sets
30""on/15""off
bulagarian split squats/side
side plank hold/side

c) conditioning
10-20-30-20-10 reps
for time
kb/db swings
step ups

no equipment down ups

compare to 07.01.2021

CAGES
a) warm up 10min
600m run
into
3 rounds
10 instep stretch + rotation
10 alt lateral squat stretch
5 handwalk + push ups
into
5 barbell good mornings
5 backsquats (unloaded bar)
5 behind the neck shoulder press
5 tall muscle cleans
5 frontsquats
5 shoulder press
5 hang power cleans
5 frontsquats
5 push press
5 backsquats
5 behind the neck push press

b) strength 20min
work up to a heavy ""bear complex""
within 15min
*power clean
frontsquat
push press
backsquat
push press

into

amrap 8min
max ""bear complex"" <75%

BTC
a) movement prep
3 rounds
amrap 6min
5 down ups
5 handwalk + push ups
10 step ups

b) strength
4 sets
10 plank ups
20 alt plank knee twist
30"bottom of push up hold
60"rest

c) conditioning
amrap 20min
10 push ups
15 sit ups
20 step ups

compare to 14.02.2021

CAGES
a) warm up 10min
800m run
into
4 rounds
6 instep stretch + rotation
6 handwalk
6 dynamic bridge
into
2 rounds
100m slam ball carry
5 balls slams

b) conditioning 25min
8 rounds
200m slam ball run
20 ball slams 20/15

BTC
a) movement prep
amrap 8min
20 jumping jacks
10 sumo squat stretch
20 mountain climbers
10 handwalks

b) conditioning
amrap 25
40 double unders
20 single arm db/kb thruster
40 mountain climbers
20 sit ups
40 double unders
20 single arm db burpees

no equipment squats, burpees

compare to 20.02.2021

CAGES
a) warm up 10min
amrap 8min
10/7cal bike
10 samson stretch
10 down ups
10 tuck ups
10 sumo squat stretch
10 step ups

b) conditioning 25min
amrap 4min
30/20cal bike
30 alt db snatches
30 burpees
30 sit ups
30 single arm db thruster
30 box jumps
2min rest
amrap 8min
30/20cal bike
30 alt db snatches
30 burpees
30 sit ups
30 single arm db thruster
30 box jumps
2min rest
for time
30/20cal bike
30 alt db snatches
30 burpees
30 sit ups
30 single arm db thruster
30 box jumps

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

b) strength
emom 10min
1. 12 alt db/kb single leg rom deadlifts
2. 12 alt db/kb renegade row

no equipment alt single leg rom deadlift, alt side rotation in push up position

c) conditioning
amrap 15min
20 alt db snatches
10 burpees over db

no equipment squats, burpees

compare to 06.01.2021

CAGES
a) warm up 10min
emom 9min
1. 14 instep stretch + rotation
2. 12 lateral squat stretch + 6 reverse lunges
3. 8 handwalk + push ups
into
5 barbell good mornings
10 alt backrack lunges (unloaded bar)
5 tall muscle cleans
10 barbell frontrack lunges (unloaded bar)
5 shoulder press
into
work up to work load

b) strength 20min
emom 12min
"curtis p complex" 60/40
3min rest
amrap 1min
power cleans 60/40
1min rest
amrap 1min
frontrack lunges 60/40
1min rest
amrap 1min
push press 60/40

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

b) strength
3 sets
45"on/15"off
top of push up hold
bottom of push up hold
reverse plank hold

c) conditioning
5 rounds
for time
10 single arm db/kb push press/side
20 sit ups
30 jumping jacks

no equipment HR push ups

compare to 05.01.2021

CAGES
a) warm up 10min
amrap 6min
30 single unders
10 down dog & seal
10 dynamic bridge
into
20 double unders
10 sit ups
5 double db deadlifts
20 double unders
10 sit ups
5 double db devils press

b) conditioning 20min
amrap 20min
50 double unders
25 sit ups
10 double db devils press 20/15

scale 15/10, single unders (x2)

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

b) strength
3 sets
30"on/15"off
alt db/kb reverse lunge to deadlift
db/kb russian twist

no equipment reverse lunges to deadlift without kb/db
hollow hold

c) conditioning
amrap 14min
14 db/kb swings
14 burpees

no equipment squats

compare to 04.01.2021

CAGES
a) warm up 10min
3 rounds
200m run
20/15cal row
10 sumo squat stretch
into
2 rounds
15/10cal row
5 thruster (unloaded bar)
into
15/10cal row
5 thruster (work load)
200m run

b) conditioning 20min
27-21-15-9 reps
for time
row (cal)
thruster 40/30
400m run b/w sets

scale 30/20