WODs

BTC

CAGES
a) movement prep
amrap 5min
10 alt instep stretch + rotation
5 handwalk + push ups
10 hollow rocks

b) conditioning
10-20-30-40-50 reps
for time
shoulder to overhead 40/30
sumo deadlift high pull 40/30
20 sit ups b/w sets

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

b) strength
2 rounds
30"on/15"off
hollow rock
hollow hold
arch rock
arch hold

c) conditioning
5 rounds
for total reps
2min on/1min off
20 jumping squats
10 burpees
max sit ups in remaining time

CAGES
a) movement prep
3 rounds
15/10cal row
10 prisoner good mornings
10 alt lateral squat stretch

b) conditioning
5 rounds
for time
25/20cal row
20 medball cleans

BTC
a) movement prep
amrap 3min
10 step ups
5 handwalk + push ups

b) strength
3 sets
8 bulgarian split squats/side
30sec bottom of push up hold

c) conditioning
amrap 15min
10 hand release push ups
20 step ups
30 mountain climbers

CAGES
a) movement prep
3 sets
45"on/15"off
bike
instep stretch + rotation
handwalk

b) conditioning
for total reps
3 rounds
amrap 2min
18/12cal bike
max swings
2min rest
amrap 2min
18/12cal bike
burpees
2min rest

BTC
a) movement prep
tabata
jumping jacks
samson stretch

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

c) conditioning
for time
200 double unders
100 alt db snatches
50 burpees

no equipment jumping jacks, alt lunges

CAGES
a) movement prep
10-8-6-4-2 reps
step ups
sumo squat stretch
handwalk

b) conditioning
20-18-16-14-12-10-8-6-4-2 reps
for time
hand release push ups
frontsquats 50/35
box jump overs

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

b) prehab
tabata
top of push ups hold
bottom of push up hold

c) conditioning
amrap 21min
7 push press/side
14 goblet squats
21 sit ups

no equipment push ups, squats"

CAGES
a) movement prep
amrap 6min
24 jumping jacks
12 alt inverted hamstring stretch
6 down dog & seal

b) conditioning
amrap 15min
6 power cleans 50/35
12 sit ups
24 double unders

scale 40/30,
48 single unders

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

c) conditioning
for time:
10 hang squat snatches
15 burpee broad jumps
20 hang squat snatches
15 burpee broad jumps
30 hang squat snatches
15 burpee broad jumps
40 hang squat snatches
15 burpee broad jumps
50 hang squat snatches
15 burpee broad jumps

CAGES
a) movement prep
3 sets
45"on/15"off
row
samson stretch
dynamic bridge

b) conditioning
3 rounds
for time
30/20cal row
30 single arm db push press
30 single arm db overhead lunges