WODs

CAGES WORKOUT
a) movement prep
2 rounds
50"on/10"off
row
1. inverted hamstring stretch
2. samson stretch

b) prehab
tabata
hollow rock
arch rock

c) conditioning
amrap 15min
20/15cal row
15 swings 24/16
10 burpees

HOME WORKOUT
movement prep
tabata
jumping jacks
down ups

WOD
saturday sweat zoom live workout
for time
100 jumping lunges
80 sit ups
60 burpees
40 push ups
80 jumping lunges
60 sit ups
40 burpees
20 push ups
60 jumping lunges
40 sit ups
20 burpees
40 jumping lunges
20 sit ups
20 jumping lunges

time cap 35min

CAGES WORKOUT
a) movement prep
2 rounds
40"on/10"off
jumping jacks
sumo squat stretch

b) prehab
2 rounds
50"on/10"off
bird dog
glute bridge

c) strength
5 sets on every 3min
6 frontsquats (climbing)
12 jumping squats
18 tuck ups

HOME WORKOUT
movement prep
2 rounds
40"on/10"off
jumping jacks
elbow instep stretch + rotation
handwalk

WOD
a) for quality
30 alt odd object turkish get ups

b) amrap 12min
7 inchworm
14 frog jumps

scaled squats

CAGE WORKOUT
a) movement prep
2 rounds
5 down ups
10 step ups
10 samson stretches

b) prehab
2 rounds
40"on/10"off
reverse snow angels
arch hold

c) conditioning
6 rounds
for time
20 alt db snatches 20/15
10 burpee box jump overs 60/50

time cap 15min

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

WOD
a) pistol squat progression
10 air squats
10 narrow stance squats
5 single leg deadlift/side
10 alt reverse lunges
10 alt pistol squat with anchored foot
5 alt neg pistol squats

b) for time
buy in 50 burpees
4 rounds
20 sit ups
20 pistol squats
buy out 50 burpees

scaled foot supported pistol squat/narrow stance squats

time cap 17min

CAGES WORKOUT
a) movement prep
2 rounds
40"on/10"off
rope jumps
calf stretch
sumo squat stretch

b) prehab
2 rounds
30"on/15"off
hollow hold
reverse plank hold

c) conditioning
50, 35, 20 reps
for time
medball cleans 20/14
*100 double unders b/w sets

time cap 16min

HOME WORKOUT
movement prep
2 rounds
50"on/10"off
mountain climbers
samson stretch
down dog & seal

WOD
a) 3 sets
10 alt bird dogs
30sec arch hold
10 single leg glute bridge/side
30sec hollow hold

b) amrap 15min
30 mountain climbers
20 jumping lunges
10 reverse burpees

CAGES WORKOUT
a) movement prep
2 rounds
50"on/10"off
jumping jacks
handwalk + push up
dynamic bridge

b) prehab
2 rounds
20"on/10"off
Y´s
T´s
W´s
scapula push ups

c) strength
2 sets on every 2:00min
5 shoulder press (climbing)
30sec top of push up hold on parallettes

2 sets on every 2:00min
5 push press (climbing)
30sec bottom of push up hold on parallettes

2 sets on every 2:00min
5 push jerks (climbing)
30sec tuck sit/l-sit hold on parallettes

HOME WORKOUT
movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
handwalk
dynmaic bridge

WOD
a) 3 rounds
10 chair supported strict handstand push ups
30sec chair supported reverse plank hold

b) amrap 15min
10 chair dips
10 plank hip dips
20 step ups

CAGE WORKOUT
"myleo Lockdown Murph"
for time
1 mile run
100 push ups
200 sit ups
300 squat
1 mile run

HOME WORKOUT
movement prep
2 rounds
40" on/10"off
down ups
sumo squat stretch
handwalk

WOD
for time
100 jumping jacks
10 rounds
10 push ups
20 sit ups
30 squats
100 jumping jacks

time cap 30min