WODs

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

b) strength
4 sets
45"on/15"off
single arm db floor press/side
db/kb flutterkicks

no equipment push ups, flutterkicks

c) conditioning
amrap 14min
20 single arm db hang power clean & jerks (10/10)
10 reverse burpees

no equipment 10 push ups

compare to 21.01.2021

CAGES
a) warm up 10min
3 sets
40"on/10"off
jumping jacks
handwalk + push ups
dynamic bridge
hollow hold

b) strength 20min
emom 6min
1. 3 shoulder press (climbing)
2. 12 sit ups
1min rest
emom 6min
1. 3 push press (climbing)
2. 12 tuck ups
1min rest
emom 6min
1. 3 push jerks (climbing)
2. 12 alt single leg v-ups

BTC
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

CAGES
a) warm up 10min
3 sets
45"on/15"off
bike
down ups
sumo squat stretch

b) conditioning 25min
emom 25min
1. 15/10cal bike
2. 12 kb swings 24/16
3. 10 burpees
4. 15 goblet squats 24/16
5. 15 sit ups

BTC
a) movement prep
amrap 5min
5 handwalk + push ups
10 alt lateral squat stretch
5 dynamic bridge
10 hip crossover

b) Schweinehund Challenge Benchmark
amrap 20min
10 push ups
15 sit ups
20 squats

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
handwalk + push ups
alt instep stretch + rotation
into
work up to work load

b) conditioning 20min
5 rounds
for total reps
amrap 2:00
8 deadlifts 100/70
16 push ups
max cal row in remaining time
2:00 rest

BTC
a) movement prep
amrap 5min
30 jumping jacks
10 sumo squat stretch
10 dynamic bridge

b) strength
3 sets
10 bulgarian split squats/side
10 single leg db/kb rom deadlift/side
10 single leg db/kb glute bridge/side

c) conditioning
3 rounds
for time
60 double unders
30 goblet squats
30 sit ups

no equipment jumping jacks, squats

compare to 20.01.2021"

CAGES
a) warm up 10min
800m run
into
2 rounds
30 single unders
10 samson stretch
5 handwalks
into
10 double unders
6 alt db snatches
6 db frontrack lunges
into
10 double under
4 alt db snatches
4 single arm db overhead lunges

b) conditioning 20min
amrap 18min
40 double unders
20 alt db snatches 25/15
20 single arm db overhead lunges 25/15

scale single unders (x2), 15/10

BTC
a) movement prep
2 rounds
45"on/15"off
handwalk + push ups
dynamic bridge
samson stretch

b) strength
4 sets
30"hollow hold
30"side plank hold
30"arch hold
30"side plank hold
30"rest

c) conditioning
7 rounds
for time
5 inchworm
10 kb/db high pulls
20 weighted step ups

no equipment burpees, step ups

compare to 19.01.2021

CAGES
a) warm up 10min
2 sets
30"on/10"off
down ups
sumo squat stretch
handwalk
dynamic bridge
into
2 rounds
5 push ups
10 squats
into
2 db push ups
4 alt db renegade row
4 double db hang power cleans
4 double db frontsquats
4 double db push press

b) conditioning 20min
100 "people maker"
*double db push up
alt db single arm renegade row
double db squat clean thruster

BTC
"a) movement prep
3 rounds
10 down ups
10 alt instep stretch + rotation

b) strength
amrap 8min
4 alt kb/db turkish get ups
8 alt kb/db russian twist

no equipment turkish get ups with bottle, russian twist with bottle

c) conditioning
40, 30, 20, 10 reps
for time
single arm db/kb push press
burpees over db/kb

no equipment squats, burpees

compare to 18.01.2021

CAGES
a) warm up 10min
800m run
into
2 rounds
10 samson stretch
5 handwalks
10 dynamic bridge
into
2 rounds
10 frontrack lunges (unloaded bar)
10 shoulder press (unloaded bar)
10 barbell good mornings
into
5 deadlift (unloaded bar)
5 tall muscle cleans
5 hang power cleans
5 push press
5 power clean
5 push jerk
into
work up to work load

b) strength 20min
every 2:30min for 7 rounds
1 round "DT"
*12 deadlift 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50