WODs

BTC
a) movement prep
3 rounds
45""on/15""off
down ups
alt instep stretch + rotation
alt lateral squat stretch

b) strength
4 sets
40 sec plank
40 sec side plank left side
40 sec side plank right side
20 sec max v-ups
60"rest

scale tuck ups oder sit ups

c) conditioning
"Ellen"

3 rounds
for time
20 burpees

21 db/kb snatches

12 single arm db/kb thrusters

no equipment sit ups, squats

compare to 01.02.2021

CAGES
a) warm up 10min
3 sets
40"on/10"off
jumping jacks
sumo squat stretch
handwalk + push ups
into
5 medball cleans
5 medball frontsquats
5 push ups
into
2 rounds
5 medball cleans
5 push ups

b) conditioning 20min
50-40-30-20-10 reps
medball cleans 20/14
push ups

BTC
a) movement prep
amrap 5min
20 jumping jacks
5 handwalk
10 twisted cross

b) strength
4 sets
6 dive bomber push ups
8 diamond push ups
10 box/chair dips
60"plank hold
60""rest

scale kneeling dive bomber push ups, kneeling diamond push ups or shoulder with push ups

c) conditioning
20-18-16-14-12-10-8-6-4-2 reps
for time
single arm db/kb push press
sit ups
30 double unders b/w sets

no equipment chair dips, jumping jacks

compare to 29.01.2021

CAGES
a) warm up 10min
2 sets
1min row
1min samson stretch
1min handwalk + push ups

b) "Spring Challenge"
Event 1
3 rounds for time (8min cap)
12 alt single arm devils press 15/10
21 box jump overs 60/50

Event 2
amrap 3min
hang power clean + jerk 40/25
*for each break 10 bar hops

Event 3
1 min Quiz

Event 4
1000m row
into
Event 5
max QR scans

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

compare to 14.03.2021

CAGES
a) warm up 10min
3 sets
40"on/10"off
step ups
sumo squat stretch
hollow hold
into
5 frontsquats (unloaded bar)
10 alt step ups
work up to work load

b) strength 20min
every 3min for 6 rounds
5 frontsquats 80/55
10 double db box step ups 20/15

scale 50/35

BTC
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

compare to 07.03.2021

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
alt instep stretch + rotation
hollow hold/tuck hold
into
15/10cal row 1000/900cal/h
5 slam ball deadlift
10 sit ups
15/10cal row 1200/1000cal/h
5 ball slams
10 sit ups

b) conditioning 20min
amrap 20min
20/15cal row
15 ball slams 20/15
20 sit ups

BTC
a) movement prep
2 rounds
45"on/15"off
down ups
sumo squat stretch
lateral squat stretch

b) strength
4 sets
45"on/15"off
alt db/kb cossack squats
alt db/kb renegade rows

no equipment cossack squats, alt side rotations

c) conditioning
10-1 reps
for time
burpees
single arm db/kb squat clean

compare to 28.01.2021

no equipment squats, sit ups

CAGES
a) warm up 10min
400m run
into
3 rounds
10 sumo squats stretch
5 handwalks + push ups
10 alt step ups
into
10 thruster (unloaded bar)
10 burpees
into
5 thruster (work load)
5 burpes box jumps

b) conditioning 25min
for time
buy in
800m run
into
10-1 reps
thruster 40/30
burpee box jumps
into
cash out
800m run

BTC
a) movement prep
3 rounds
10 alt inverted hamstring stretch
10 alt instep stretch + rotation
10 dynamic bridge

b) strength
every 3min for 4 rounds
14 alt single leg db/kb rom deadlift
14 weighted glute bridge
14 weighted hollow hold pull downs
14 seated tuck ups

no equipment move without db/kb

c) conditioning
100-80-60-40-20 reps
moutain climbers
50-40-30-20-10 reps
goblet lunges

no equipment lunges

compare to 27.01.2021

CAGES
a) warm up 10min
emom 9min
1. 14 step ups
2. 14 alt samson stretch
3. 7 handwalks
into
5 barbell good mornings
10 hollow rocks
5 deadlifts (unloaded bar)
10 hollow rocks
work up to work load

b) conditioning 20min
emom 20min
1. 5 deadlift 120/80
2. 10 double db box step overs 20/15
3. 10 alt double db suitcase lunges 20/15
4. rest