WODs

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

b) strength
tabata
hollow hold
arch hold

c) conditioning
for time
0:00-10:00
3 rounds
60 jumping jacks
20 swings
10 burpees
10:00-20:00
180 jumping jacks
60 swings
30 burpees

no equipment
lunges

CAGES
a) warm up 10min
2 sets
45"on/15"off
row
instep stretch + rotation
into
2 sets
45"on/15"off
step ups
kb deadlifts

b) conditioning 15min
amrap 15min
15/10cal row
15 swings
15 box jumps

BTC
a) movement prep
2 rounds 30"on/10"off
dynamic bridge hollow rocks

b) strength
3 rounds
15sec push ups
into
30sec top of push up hold
into
15sec push ups
into
30sec bottom of push up hold

c) conditioning
amrap 15min
1,2,3,4,5,6,7,8,9,10,etc
squats
push ups
sit ups"

CAGES
a) warm up 10min
20 split jack
10 dynamic bridge
20 split jacks
10 samson stretch
then
2 rounds
10 strict press
10 alternating lunges

b) conditioning 8min
tabata (16 intervalls)
push press 20/15
(jumping) lungees

c) midline 8min
tabata (16 intervals)
hollow hold
arch hold

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

b) strength
3 sets
30"on/30"off
chair supported handstand push ups

c) conditioning
10 rounds
for time
20 single arm db push press
20 step ups

no equipment 10 chair dips

CAGES
a) warm up 10min
10 prisoner good mornings
5 handwalks + push ups
10 down dog & seal
50 single unders
into
5 barbell good mornings (unloaded bar)
5 push ups
5 sit ups
30 single unders
into
5 deadlifts 50/35
5 push ups
5 sit ups
20 double unders
into
3 deadlifts 80/60
5 push ups
5 sit ups
20 double unders
into
3 deadlifts 100/70
3 push ups
3 sit ups
10 double unders

b) conditioning 20min
5 rounds
for time
6 deadlifts 100/80
12 push ups
24 sit ups
48 double unders

scale 60/45, single unders (x2)

a) movement prep
amrap 3min
4 down ups
4 sumo squat stretch

b) strength
3 sets
10 alt db/kb cossack squats
10 hollow rocks

no equipment cossack squats

c) conditioning
amrap 15min
20 alt db hang power clean & jerks
20 squats

no equipment hand release push ups

scaled kneeling hand release push ups

CAGES
a) warm up 10min
2 rounds
10 sumo squat stretch
5 handwalks + push ups
into
2 rounds
10 squats
5 down ups
into
2 rounds
5 thruster (unloaded bar)
5 burpees over bar
into
5 thruster work load
5 burpees over bar

b) conditioning 15min
amrap 12min
2,4,6,8,10 etc reps
thruster 40/30
burpees over bar

scale 30/20

"#osterspecial
a) warm up
3 sets
30"on/10"off
down ups
alt instep stretch + rotation
dynamic bridge
step up

b) conditioning
"burpee madness"
for time
50 burpees
50 sit ups
50 reverse burpees
50 sit ups
50 burpee box/chair step ups
50 sit ups

BTC
a) movement prep
tabata
jumping jacks
instep stretch + rotation

b) conditioning
for time
100 double unders
50 kb/db high pulls
50 hand release push ups
100 double unders
50 weighted step ups
50 weighted sit ups
100 double unders

no equipment jumping jacks, squats

compare to 23.1.21

CAGES
a) warm up 10min
10 row >800/600
10 scorpions
10 row >1000/750
10 handwalks
10 row >1200/900
then
2 rounds
10 push ups
10 sit ups
10 squats

b) conditioning 25min
for time
100 push ups
100 sit ups
100 air squat
100cal row