WODs

BTC
a) movement prep
amrap 6min
8 samson stretch
4 handwalks
8 twisted cross
4 reverse snow angels

b) strength
3 rounds
10 scapuila push ups into 5 tempo push ups
10 shoulder taps into 10 alt plank ups
10 arch rocks into 10"arch hold
10 hollow rocks into 10"hollow hold
60"rest

c) conditioning
amrap 20min
2-4-6-etc push ups
4-8-12-etc sit ups
8-16-24-etc jumping lunges

scale kneeling push ups, lunges

compare to 31.1.2021

CAGES
a) warm up 10min
800m run
into
2 rounds
10 alt samson stretch
10 lateral squat stretch
5 handwalk + push ups
into
5 barbell good mornings
5 backsquats (unloaded bar)
5 behind the neck press (unloaded bar)
5 tall muscle clean
5 frontsquats
5 shoulder press
5 hang power cleans
5 frontsquats
5 push press
5 power cleans
5 frontsquats
5 push jerks
into
work up to work load

b) conditioning 20min
every 2:00min x 10
3 power cleans + 3 frontsquats + 3 push jerks 70/50

scale 50/35

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

b) strength
3 sets
30"on/30"off
plank ups
side plank raises/side

c) conditioning
amrap 15min
30 jumping jacks
15 squats
5 hand release push ups

compare to 23.12.2020

CAGES
a) warm up 10min
buy in 15/10cal bike
into
2 rounds
10 sumo squat stretch
5 down ups
into
5 double db thruster
5 burpees
into
buy out 15/10cal bike

b) conditioning 20min
for time
buy in 60/45cal bike
into
5 rounds
10 double db thruster
10 burpees
into
buy out 60/45cal bike

BTC
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) strength
3 sets
30"on/15"off
hollow hold
reverse plank hold

c) conditioning
for time
100 reverse burpees
*emom 6 jumping lunges

compare to 22.12.2020

CAGES
a) warm up 10min
400m run
into
2 rounds
10 instep stretch + rotation
10 step ups
into
10 barbell good mornings
6 step ups
into
4 deadlifts (unloaded bar)
4 step ups
4 deadlifts 50-60%
4 step ups
4 deadlifts 80%
4 box jumps
2 deadlifts work load
2 box jumps

b) conditioning 20min
every 3min for 6 rounds
4 deadlifts 100/70
8 box jumps
200m run

BTC
a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) strength
3 sets
30"on/15"off
singel leg bulgarian split squats/side
hollow rocks

c) conditioning
2 rounds
amrap 3min
squats
into
21-15-9 reps
burpees
sit ups
1min rest

score: total reps of squats/total time of couplet

compare to 21.12.2020

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
instep stretch + rotation
down dog & seal

b) conditioning 20min
for time
800/700m row
80 sit ups
600/500m row
60 single arm db hang power clean & jerks
400/300m row
40 sit ups
200/150m row
20 single arm db hang power clean & jerks

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

b) strength
3 sets
30"on/30"off
db pause squats @23X1
hollow hold

no equipment only pause squats

c) conditioning
5 rounds for total reps
2min on/1min off
5 reverse burpees
10 alt db snatches + overhead lunge

no equipment
jumping lunges

compare to 18.12.2020"

CAGES
a) warm up 10min
2 sets
45"on/15"off
single unders
sumo squat stretch
handwalk + push ups
into
48 single unders
12 squats
6 push ups
into
12 double unders
6 frontsquats (unloaded bar)
3 push ups
into
12 double unders
6 frontsquats @40/30
3 push ups

b) conditioning 20min
10 rounds
for time
24 double unders
6 frontsquats 50/35
12 push ups

CAGES
a) warm up 10min
2 rounds
10 down ups
10 instep stretch + rotation
10 dynamic bridge
into
10 barbell good mornings
10 burpees
into
5 tall muscle cleans
5 burpees
into
5 hang power clean (unloaded bar)
5 burpees
into
5 hang power clean (work load)
3 burpees over bar

b) conditioning 15min
50-35-20 reps
for time
hang power cleans 40/30
burpees over bar