WODs

CAGE WORKOUT
a) movment prep
2 rounds 50"on/10"off
burpees
alt elbow instep stretch + rotation
handwalks

b) prehab
3 rounds 30" on/10" off
banded good mornings
shoulder tabs

c) strength
emom 14min
1. 30" heavy deadlifts (climbing)
2. 30" box supported handstand push ups

pike push ups, hand release push ups

HOME WORKOUT
movement prep
tabata
mountain climbers
down ups

WOD
a) tabata
hollow rock
arch rock
into
tabata
hollow hold
arch hold

b) 10 rounds
for time
30 mountain climbers
20 plank hip dips
10 burpees

time cap 15min

CAGE WORKOUT
a) movment prep
2 rounds
45"on/15"off
bike
samson stretch
down ups

b) prehab
tabata
hollow rock
arch rock

c) conditioning
amrap 14min
12/10cal bike
10 goblet squats 24/16
8 burpees

HOME WORKOUT
movement prep
2 rounds
10 samson stretch
10 lateral squat stretch
5 handwalks + push ups
5 down dog & seal

WOD
a) 3 sets
10 backrack bulgarian split squats/side
20 alt backrack cossack squats
40sec backrack plank hold

b) amrap 14min
7 chair dips
14 sit ups
21 step ups

CAGE WORKOUT
a) movment prep
2 rounds
50" on/10" off
rope jumps
alt elbow instep stretch + rotation
scorpion

b) prehab
2 rounds
30" top of push up hold
30" bottom of push up hold
30" arch hold
30" rest

c) conditioning
5 rounds for time
10 ball slams 20/15
20 slam ball lunges
40 double unders/ single unders (x2)

time cap 15min

HOME WORKOUT
movement prep
3 rounds
30"on/10"off
jumping jacks
down ups
lateral squat stretch

WOD
a) 3 sets
5 Y´s, T´s, W´s
10 plank push ups
20 shoulder taps
10 plank walks

b) 6 rounds
for time
30 penguin jumps
20 odd object single arm thruster
10 burpees over odd object

scaled jumping jacks

time cap 15min

CAGE WORKOUT
a) movement prep
2 rounds
45" high knees
45" samson stretch
45" sumo squat stretch

b) prehab
3 rounds
45"on/15"off
alt bird dogs
marching plank

c) strength
5 sets on every 3min
8 frontsquats (climbing)
16 v-ups

scaled tuck ups

HOME WOKROUT
movement prep
2 rounds
10 alt hamstring stretch
5 sumo squat stretch
5 handwalks

WOD
a) 3 sets
20 plank open ups
20 plank booty taps
20 plank side knees
20 plank odd object taps

b) amrap 15min
20 alt odd object snatches
20 squat jumps over odd object
20 odd object russian twist

CAGE WORKOUT
a) movement prep
2 rounds
45" on/15"off
row
handwalks

b) prehab
2 rounds
45" on /15" off
glute bridges
reverse plank hold

c) conditioning
amrap 12min
20cal row
15 hr push ups
10 deadlifts 70/50

scaled 50/35

HOME WORKOUT
a) movement prep
tabata
jumping jacks
down ups

b) saturday sweat zoom live workout
for time
300 jumping jacks
200 lunges
100 push ups
75 sit ups
50 burpees
*30 air squats between the sets

scaled kneeling push ups

time cap 35min

a) movement prep
tabata
mountain climbers
samson stretch

b) prehab
2 rounds
30" side plank raises/ side
15" rest
30" hollow rocks/ hold
15" rest

c) conditioning
8 rounds
8 single arm devils press 20/15
8 db step ups 60/50

time cap 15min