WODs

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

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