WODs

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

b) strength
3 sets
30""on/10""off
alt bird dog
reverse snow angels
single leg glute bridge/side

c) conditioning
amrap 14min
10 swings
20 goblet lunges
30 jumping jacks

no equipment sit ups, lunges

compare to 31.12.2020

CAGES
a) warm up 10min
3 sets
30"on/10"off
down ups
down dog & seal
twisted cross
into
2 sets
20"on/10"off
shoulder press (unloaded bar)
hollow hold
burpees

b) conditioning 20min
amrap 20min
10 push press 40/30
20 sit ups
10 burpees over the bar

BTC
a) movement prep
3 rounds
40"on/10"off
mountain climbers
samson stretch
handwalk

b) conditioning
for time
50 mountain climbers
50 single arm db/kb devils press
50 mountain climbers
50 single arm db push press
50 mountain climbers
50 db/kb overhead lunges
50 mountain climbers

no equipment burpees, 30 push ups, lunges

compare to 13.2.21

CAGES
a) warm up 10min
8min easy bike
E2MOM
6 down ups
6 alt. box step-ups

b) conditioning 25min
for time
50/35cal bike
100 double db burpee box step ups
50/35cal bike

BTC
a) movement prep
3 rounds
30 jumping jacks
10 handwalks
10 hollow rocks
10 dynamic bridge

WOD
a) 3 sets
10 single arm db/kb turkish sit ups/side
10 kb/db hollow pull overs
20 kb/db pull through plank

no equipment sit ups with straight legs, hollow pull overs without db/kb, shoulder taps in plank pos

b) amrap 15min
10 kb/db high pulls
20 sit ups
30 double unders

no equipment down ups, jumping jacks

compare to 7.2.21

CAGES
a) warm up 10min
400m run
into
2 rounds
10 prisoner good mornings
10 alt instep stretch + rotation
5 handwalk + push ups
into
5 barbell good morings
5 push ups
5 deadlifts (unloaded bar)
5 deadlifts @50%
3 deadlifts @70%
3 deadlifts @work load

b) conditioning min
emom 21min
1. 3 deadlifts <80%
2. 12 goblet squats 24/16
3. 9-12 push ups

BTC
a) movement prep
2 rounds
30"on/10"off
mountain climbers
instep stretch + rotation

b) strength
3 sets
30"on/10"off
bulgarian split squats/side
chai dips

c) conditioning
5 rounds
for time
10 hand release push ups
20 step ups
30 mountain climbers

compare to 30.12.2020

CAGES
a) warm up 10min
2 rounds
500/400m row
10 samsons stretch
10 handwalk
into
250/200m row (work pace)
10 kb deadlifts
10 russian swings
10 kb lunges

b) conditioning 20min
3 rounds
for time
800/600m row
20 swings 24/16
20 kb goblet lunges 24/16

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

b) strength
2 rounds
45"on/15"off
side plank hold/side
quadrupted shoulder tabs

c) conditioning
8 rounds
for time
6 single arm db thruster
6 burpees

no equipment squats

compare to 29.12.2020

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

b) conditioning 20min
4 rounds
for max reps
amrap 3min
20/15cal bike
10 box jumps
max ball slams
3min rest

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

b) strength
3 sets
30"on/10"off
seated single arm db press/side
hollow rocks

no equipment push ups

c) conditioning
amrap 15min
2-4-6-8-10 etc
single arm db hang power clean & jerk
tuck ups

no equipment burpees

compare to 28.12.2020

CAGES
a) warm up 10min
3 rounds
6 handwalks + push ups
12 alt twisted cross
6 dynamic bridge
into
2 rounds
5 behind the neck press
5 barbell elbow rotations
into
5 shoulder press
5 push press (unloaded bar)
5 push press @50%
5 push press (work load)

b) strength 15min
every 90sec x 10
2-3 push press <80%

c) midline
tabata
hollow hold
arch hold