WODs

a) movement prep
2 rounds
40"on/10"off
bike
samson stretch
down ups

b) prehab
2 rounds
30"on/10"off
tuck ups
hollow hold

c) conditioning
6 rounds
for time
12/10cal bike
10 alt db snatches
10 burpees over the db

time cap 15min

a) movement prep
2 rounds
40"on/10"off
down ups
handwalk
dynamic bridge

b) prehab
2 rounds
30"on/10"off
plank hold
reverse snow angels

c) strength
emom 14min
even: 5 shoulder to overhead (climbing)
odd: 5 strict pull ups

a) movement prep
2 rounds
40"on/10"
rope jumps
elbow instep stretch + rotation
down dog & seal

b) prehab
2 rounds
40"on/10"off
alt bird dog
hip crossover

c) conditioning
amrap 15min
30 double unders
20 sit ups
10 wall balls 20/14

a) movement prep
2 rounds
40"on/10"off
ski
lateral squat stretch
dynamic bridge

b) prehab
tabata
side plank raises

c) conditioning
4 rounds
for time
20/15cal ski
20 single arm db hang clean & jerks
20 air squats

time cap 16min

CAGES WORKOUT
a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
alt inverted hamstring stretch

b) prehab
2 rounds
30"on/10"off
hollow hold
reverse plank hold
glute bridge

c) strength
5 sets on every 3min
5 deadlifts (climbing)
10 single arm db frontrack lunges
15 weighted sit ups

HOME WORKOUT
a) movement prep
2 rounds
50"on/10"off
jumping jacks
sumo squat stretch
handwalk

b) prehap
3 rounds
40"on/10"off
top of push ups hold
bottom of push up hold
reverse snow angels
arch hold

c) conditioning
5 rounds
for time
60 jumping jacks
30 squats
15 hand release push ups

time cap 15min

CAGES WORKOUT
a) movement prep
2 rounds
50"on/10"off
bike
sumo squat stretch

b) prehab
2 rounds
40"on/10"off
glute bridge
hip crossover

c) conditioning
8 rounds
for time
12/10cal bike
6 db thruster 20/15

time cap 15min

HOME WORKOUT
movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch
dynamic bridge

WOD
a) 3 sets
20 alt side kick throug
10 side plank raises/side
10 turkish sit ups

b) amrap 15min
60 mountain climbers
30 plank hip dips
15 reverse burpees