WODs

BTC
a) movement prep
amrap 6min
5 down ups
10 step ups
10 alt lateral squat stretch
10 down dog & seal

b) strength
tabata
hollow rock
arch rock
into
tabata
side plank raises/side

c) conditioning
for time
100 step ups
80 db/kb goblet squats
60 db/kb push press
40 db/kb devils press
20 db/kb squat clean thruster

no equipment squats, push ups, burpees, burpee tuck jumps

CAGES
a) movement prep
emom 8min
1. 12 alt inverted hamstring stretch
2. 12 sumo squat stretch

b) conditioning
every 90"" for 8 rounds
5 power cleans 60/40
5 frontsquats 60/40
10 sit ups

BTC
a) movement prep
2 sets
30"on/10"off
jumping jacks
handwalk + push ups
twisted cross
dynmaic bridge

b) conditioning
"open 21.1"
for time
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Cages
a) movement prep
amrap 6min
row
*emom 20 jumping jacks

b) conditioning
for time
3000/2400m row
*every 90"
35 double unders

scale 70 single unders

BTC
a) movement prep
amrap 5min
5 down ups
10 samson stretch
5 dynamic bridge
10 hip crossover

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

no equipment move without kb/db

c) conditioning
50, 35, 20 reps
for time
buy in 50 burpees
kb/db single arm db hang squat clean
sit ups
buy out 50 burpees

no equipment squats

BTC
a) movement prep
2 sets
30"on/10"off
jumping jacks
handwalk + push ups
twisted cross
dynmaic bridge

b) conditioning
"open 21.1"
for time
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

"BTC"
a) movement prep
3 rounds
30"on/15"off
handwalk
twisted cross
quaruped cat & cow

b) strength
4 sets
30"on/15"off
top of push up hold
Top of a push up opener
reverse snow angels
plank hip dips

c) conditioning
amrap 14min
10 hand release push ups
20 kb/db swings"

"CAGES"
"a) movement prep
3 sets
45"on/15"off
bike
sumo squat stretch
handwalk

b) conditioning
10 rounds
for total reps
30"on/30"off
bike (cal)
medball cleans 20/14

"BTC"
a) movement prep
amrap 5min
5 down ups
5 sumo squat stretch
5 handwalks

b) strength/skill
pistol squat progression
10 air squats
10 narrow stance squats
10 atl reverse lunges
10 alt pistol squat with anchored foot
5 neg pistol on box/chair/side
5 pistols on box/chair/side

emom 10min
1. 8-10 alt pistol squats
2. 45"plank hold

c) conditioning
4 rounds
for total reps
amrap 3min
20 db/kb hang power clean & jerks
20 db/kb frontrack lunges
max burpees
3min rest

no equipment push ups, lunges