WODs

  • Mo 25. Mai

    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

  • So 24. Mai

    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

  • Sa 23. Mai

    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

  • Fr 22. Mai

    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

  • Do 21. Mai

    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

  • Mi 20. Mai

    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