WODs

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

BTC
a) movement prep
amrap 5min
20 jumping jacks
10 samson stretch
5 handwalk + push ups

b) strength
3 sets
10 split stance db/kb romanian deadlift/side
10 db/kb cossack squats
60"rest

c) conditioning
42, 30, 18 reps
for time
buy in 90 mountain climbers
kb/db swings
kb/db goblet lunges
buy out 90 mountain climbers

no equipment burpees, lunges

compare to 17.1.21

CAGES
a) warm up 10min
10 bike >50/45
10 sasmon
10 bike >60/55
10 handwalks
10 bike >70/65
then
2 rounds
10 squats
10 kb deadlifts

b) conditioning 20min
3 rounds for time
25 goblet squat
25 swings
25/20 bike

BTC
a) movement prep
tabata
jumping jacks
samson stretch

b) strength
3 rounds
40"on/10"off
plank hold
side plank hold/side
reverse plank hold

c) conditioning
5 rounds
for time
40 jumping jacks
30 mountain climbers
20 kettlebell high pulls

no equipment
10 burpees

CAGES
a) warm up 10min
12-9-6 reps
sumo squat stretch
down ups
25 single unders b/w sets
into
9-6-3 reps
barbell good mornings
burpees
12 double unders

b) conditioning 15min
21-15-9-9-15-21 reps
for time
power clean 60/40
burpees over bar
50 double unders b/w sets

scale 40/30, single unders (x2)

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

b) strength
3 sets
10 tempo step downs/side
30sec plank ups
1min rest

c) conditioning
for time
40-30-20-10 reps
hand release push ups
v-ups
into
10-20-30-40 reps
single arm db push press
step ups

no equipment chair dips
scaled kneeling hand release push ups, tuck ups

CAGES
a) warm up 10min
800m run
2 rounds
10 samson stretch
5 handwalk + push ups
into
2 rounds
5 shoulder press
10 frontrack lunges

b) conditioning 15min
8 rounds
5 shoulder to overhead 40/30
10 frontrack lunges 40/30
200m run