WODs

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

movement prep
3 rounds
5 sumo squat stretch
5 handwalks
10 twisted cross

WOD
a) 3 sets
40sec on/20sec off
crab alt toe touches
bear squat push ups
side plank knee to elbow left
side plank knee to elbow right

b) amrap 15min
21 squats
15 sit ups
9 push ups

scaled kneeling push ups

a) movement prep
3 rounds
30""on/10"" off
jumping jacks
samson stretch
sumo squat stretch

b) 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

WOD
a) emom 12min
even: 10 alt pistols
odd: 45sec top of glute bridge hold

b) 5 rounds
for time
40 jumping jacks
30 half burpees
20 jumping lunges

scaled lunges

time cap 15min