WODs

BTC
a) movement prep
amrap 6min
20 jumping jacks
5 handwalk + push ups
10 twisted cross
5 dynmaic bridge

b) strength
4 sets
40"on/10"off
db/kb windmill/side
db/kb turkish sit ups
db/kb russian twist

no equipment move without kb/db

c) conditioning
amrap 18min
30 double unders
30 sit ups
30 double unders
30 push ups

no equipment jumping jacks

compare to 07.03.2021

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
alt instep stretch + rotation
hollow hold/tuck hold
into
15/10cal row 1000/900cal/h
5 slam ball deadlift
10 sit ups
15/10cal row 1200/1000cal/h
5 ball slams
10 sit ups

b) conditioning 20min
amrap 20min
20/15cal row
15 ball slams 20/15
20 sit ups

BTC
a) movement prep
2 rounds
45"on/15"off
down ups
sumo squat stretch
lateral squat stretch

b) strength
4 sets
45"on/15"off
alt db/kb cossack squats
alt db/kb renegade rows

no equipment cossack squats, alt side rotations

c) conditioning
10-1 reps
for time
burpees
single arm db/kb squat clean

compare to 28.01.2021

no equipment squats, sit ups

CAGES
a) warm up 10min
400m run
into
3 rounds
10 sumo squats stretch
5 handwalks + push ups
10 alt step ups
into
10 thruster (unloaded bar)
10 burpees
into
5 thruster (work load)
5 burpes box jumps

b) conditioning 25min
for time
buy in
800m run
into
10-1 reps
thruster 40/30
burpee box jumps
into
cash out
800m run

BTC
a) movement prep
3 rounds
10 alt inverted hamstring stretch
10 alt instep stretch + rotation
10 dynamic bridge

b) strength
every 3min for 4 rounds
14 alt single leg db/kb rom deadlift
14 weighted glute bridge
14 weighted hollow hold pull downs
14 seated tuck ups

no equipment move without db/kb

c) conditioning
100-80-60-40-20 reps
moutain climbers
50-40-30-20-10 reps
goblet lunges

no equipment lunges

compare to 27.01.2021

CAGES
a) warm up 10min
emom 9min
1. 14 step ups
2. 14 alt samson stretch
3. 7 handwalks
into
5 barbell good mornings
10 hollow rocks
5 deadlifts (unloaded bar)
10 hollow rocks
work up to work load

b) conditioning 20min
emom 20min
1. 5 deadlift 120/80
2. 10 double db box step overs 20/15
3. 10 alt double db suitcase lunges 20/15
4. rest

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

compare to 26.01.2021

CAGES
a) warm up 10min
amrap 8min
50 single unders
10 instep stretch + rotation
10 down dog & seal
10 twisted cross

b) conditioning 20min
amrap 18min
20 double unders
10 double db hang power cleans 20/15
20 double unders
10 double db push jerks 20/15

BTC
a) movement prep
amrap 5min
5 sumo squat stretch
5 handwalk + push ups
5 dynamic bridge

b) strength
4 sets
30"plank ups
30" quadruped shoulder tabs
30" bottom of push up hold
30"rest

c) conditioning
5 rounds
for time
20 single arm db/kb thruster
20 sit ups

no equipment squats

compare to 22.01.2021

CAGES
a) warm up 10min
3 rounds
15/10cal bike
12 alt lat squat stretch
6 down ups
6 down dog & seals

b) conditioning 20min
every 3min for 6 rounds
20/15cal bike
8 frontsquats 60/40
8 burpees over the bar

scale 40/30

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

b) strength
4 sets
45"on/15"off
single arm db floor press/side
db/kb flutterkicks

no equipment push ups, flutterkicks

c) conditioning
amrap 14min
20 single arm db hang power clean & jerks (10/10)
10 reverse burpees

no equipment 10 push ups

compare to 21.01.2021

CAGES
a) warm up 10min
3 sets
40"on/10"off
jumping jacks
handwalk + push ups
dynamic bridge
hollow hold

b) strength 20min
emom 6min
1. 3 shoulder press (climbing)
2. 12 sit ups
1min rest
emom 6min
1. 3 push press (climbing)
2. 12 tuck ups
1min rest
emom 6min
1. 3 push jerks (climbing)
2. 12 alt single leg v-ups