WODs

"BTC"
a) movement prep
3 rounds
40"on/10"off
mountain climbers
instep stretch + rotation
dynamic bridge

b) strength
3 sets
10 kb/db rom single leg deadlift into frontrack lunge left side
10 kb/db rom single leg deadlift into frontrack lunge right side
10 weighted glute bridge
30"rest

no equipment move without kb/db

c) conditioning
5 rounds
for time
20 kb/db high pulls
20 sit ups
40 mountain climbers

no equipment down ups

"CAGES"
a) movement prep
2 sets
45"on/15"off
row
samson stretch
down dog & seal
twisted cross

b) conditioning
every 3min for 6 rounds
300/250m row
10 burpees over erg

"BTC"
a) movement prep
3 sets
30"on/10"off
jumping jacks
sumo squat stretch
down dog & seal

b) conditioning
"Ellen"
3 rounds
for time
20 burpees
21 alt db/kb snatches
12 single arm db/kb thruster

into

"Annie"
50-40-30-20-10 reps
for time
double unders
sit ups

no equipment push ups, squats, jumping jacks

CAGES
a) movement prep
3 sets
45"on/15"off
sumo squat stretch
handwalk + push up
dynamic bridge

b) conditioning
4 rounds
for total reps
amrap 3min
3 power cleans 50/35
6 push ups
9 squats
3min rest

a) movement prep
amrap 6min
20 jumping jacks
5 handwalk + push ups
10 twisted cross
5 dynmaic bridge

b) strength
4 sets
40"on/10"off
db/kb windmill/side
db/kb turkish sit ups
db/kb russian twist

no equipment move without kb/db

c) conditioning
amrap 18min
30 double unders
30 sit ups
30 double unders
30 push ups

no equipment jumping jacks

a) movement prep
tabata
down ups
samson stretch

b) conditioning
20 rounds
for time
6 single arm db devils press
10 alt weighted step ups

no equipment burpees, step ups

a) movement prep
amrap 5min
20 mountain climbers
5 handwalks + push ups
10 twisted cross

b) strength/skill
strict box supported handstand push ups
10 hollow rocks
10 arch rocks
10 hollow into arch rolls
into
2 rounds
5 push ups
5 pike push ups
into
2 rounds
5 kneeling box supported strict handstand push ups
5 feet box supported strict handstand pusz ups

emom 10min
1. 3-6 box supported strict handstand push ups
2. 30sec hollow hold

c) conditioning
amrap 16min
8 hand release push ups
16 squats
24 mountain climbers

a) movement prep
2 sets
40"on/10"off
alt calf stretches
samson stretches
handwalks
jumping jacks

b) strength
amrap 10min
4 alt kb/db turkish get ups
10 hollow rocks

no equipment move without kb/db

c) conditioning
5 rounds
for time
30 kb/db swings
60 double unders

no equipment down ups, jumping jacks