WODs

CAGES WORKOUT
a) movment prep
3 rounds
50"on/10"off
ski
down ups

b) prehab
2 rounds
10 side plank raises/side
10 single leg glute bridges/side

c) conditioning
emom 15min
1. 20/15cal ski
2. 10 burpees
3. 15 kettlebell high pulls

HOME WORKOUT
movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretches
down dog & seal

WOD
a) 2 sets
10 single arm odd object front raises into 15sec frontraise hold/side
10 single arm odd object lateral side raises into 15sec side raises hold/side
10 side plank odd object rotations/side

b) for time
50,40,30,20,10 reps
sit ups
alt lunges
*30 jumping jacks after each set

time cap 18min

CAGES WORKOUT
a) movment prep
40"on/10"off
samsons stretch
sumo squat stretch
handwalk + push ups
dynamic bridge

b) prehab
2 rounds
20"on/10"off
barbell good mornings
barbell backsquats
barbell shoulder press

c) strength
5 sets
every 3min
4 power cleans
4 frontsquats
4 shoulder to overhead
(climbing)

HOME WORKOUT
movement prep
tabata
down ups
sumo squat stretch

WOD
saturday sweat zoom live workout
amrap 30min
10 reverse burpees
20 squats
10 half burpees
20 squats
10 burpees
20 squats

CAGES WORKOUT
a) movment prep
2 rounds
40"on/10"off
bike
alt inverted hamstring stretches
samson stretches

b) prehab
2 rounds
50"on/10"off
glute bridge
hollow rocks

c) conditioning
5 rounds
for time
18 alt db snatches
18 single arm thrsusters
18/14cal row

time cap 15min

HOME WORKOUT
movement prep
2 rounds
40"on/10"off
jumping jacks
sumo squat stretch
twisted cross
dynamic bridge

WOD
a) 3 sets
10 odd object plank open ups/side
10 single arm odd object turkish sit ups/side
20 odd object russian twist

b) 30,25,20,15,10, 5 reps
for time
push ups
jumping squats
*20 sit ups b/w sets

scaled kneeling push ups

time cap 16min

CAGES WORKOUT
a) movment prep
3 rounds
30" jumping jacks
30" prisoner good mornings
30" handwalks + push ups

b) conditioning
"Jack"
amrap 20min
10 push press 50/35
10 swings 24/16
10 box jumps 60/50

HOME WORKOUT
a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch
down ups
hollow rocks

b) WOD
amrap 25min
10 single arm odd object devils press
20 single arm overhead lunges
40 jumping jacks

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