WODs

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

BTC
a) movement prep
tabata
jumping jacks
mountain climbers

c) conditioning
amrap 20min
20 alt db snatches
21 burpees over db

no equipment jumping squats

compare to 01.01.202

CAGES
a) warm up 10min
amrap 4min
10 samson stretch
10 sumo squat stretch
10 hollow rocks
into
5 barbell good mornings
5 barbell back squats
5 deadlifts (unloaded bar)
5 tall muscle cleans
5 hang power cleans
5 frontsquats
5 hang squat cleans
5 frontsquats
into
work up to work load

b) strength 20min
every 2min x 10
1 deadlift 70/50
1 power clean 70/50
1 hang squat clean 70/50
3 frontsquats 70/50

scale 50/35

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

b) strength
3 sets
30""on/10""off
alt bird dog
reverse snow angels
single leg glute bridge/side

c) conditioning
amrap 14min
10 swings
20 goblet lunges
30 jumping jacks

no equipment sit ups, lunges

compare to 31.12.2020

CAGES
a) warm up 10min
3 sets
30"on/10"off
down ups
down dog & seal
twisted cross
into
2 sets
20"on/10"off
shoulder press (unloaded bar)
hollow hold
burpees

b) conditioning 20min
amrap 20min
10 push press 40/30
20 sit ups
10 burpees over the bar

BTC
a) movement prep
3 rounds
40"on/10"off
mountain climbers
samson stretch
handwalk

b) conditioning
for time
50 mountain climbers
50 single arm db/kb devils press
50 mountain climbers
50 single arm db push press
50 mountain climbers
50 db/kb overhead lunges
50 mountain climbers

no equipment burpees, 30 push ups, lunges

compare to 13.2.21

CAGES
a) warm up 10min
8min easy bike
E2MOM
6 down ups
6 alt. box step-ups

b) conditioning 25min
for time
50/35cal bike
100 double db burpee box step ups
50/35cal bike

BTC
a) movement prep
3 rounds
30 jumping jacks
10 handwalks
10 hollow rocks
10 dynamic bridge

WOD
a) 3 sets
10 single arm db/kb turkish sit ups/side
10 kb/db hollow pull overs
20 kb/db pull through plank

no equipment sit ups with straight legs, hollow pull overs without db/kb, shoulder taps in plank pos

b) amrap 15min
10 kb/db high pulls
20 sit ups
30 double unders

no equipment down ups, jumping jacks

compare to 7.2.21

CAGES
a) warm up 10min
400m run
into
2 rounds
10 prisoner good mornings
10 alt instep stretch + rotation
5 handwalk + push ups
into
5 barbell good morings
5 push ups
5 deadlifts (unloaded bar)
5 deadlifts @50%
3 deadlifts @70%
3 deadlifts @work load

b) conditioning min
emom 21min
1. 3 deadlifts <80%
2. 12 goblet squats 24/16
3. 9-12 push ups