WODs

CAGES
a) movement prep
3 round
30 jumping jacks
10 alt instep stretch+ rotation
5 handwalk + push ups

b) conditioning
5 rounds
for time
10 burpees over bar
15 deadlifts 60/40
30 squats

a) movement prep
3 rounds
10/8cal bike
10 samson stretch
5 handwalk + push ups

b) conditioning
amrap 16min
12/8cal bike
12 alt db snatches
12 push ups

scale kneeling push ups

CAGES
a) movement prep
10-8-6-4-2 reps
for quality
down ups
sumo squat stretch
handwalk + push ups

b) conditioning
for time
27-21-15-9
thruster 40/30
54-42-30-18
sit ups

BTC
a) movement prep
2 rounds
45"on/15"off
step ups
handwalk + push ups
twisted cross

b) strength
4 sets
30"on/ 30"off
box supported strict handstand push ups
hollow hold
reverse plank hold

c) conditioning
amrap 14min
14 single arm db burpees
14 step ups

no equipment burpees

CAGES
a) movement prep
2 rounds
10 prisoner good mornings
10 step ups
into
2 rounds
5 barbell good mornings
5 box step overs

b) conditioning
50-35-20 reps
for time
sumo deaflift high pulls 40/30
box jump overs 60/50

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

b) strength
4 sets
6 kb/dk bulgarian split squats/side
12 jumping squats
60""rest

c) conditioning
3 rounds
30 kb/db swings
60 sit ups
90 double unders

no equipment down ups, jumping jacks

CAGES
a) movement prep
3 sets
45"on/15"off
down ups
handwalk + push up
dynmaic bridge

b) core
tabata
hollow hold
arch hold

c) conditioning
amrap 12min
10 shoulder to overhead 40/30
10 burpees over bar

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