Tue 24. Oct a) mobility & warm up 6min line drills b) conditioning 20min 10 rounds for time 10 toes to bar 10 burpees 100 m run c) "Chad" prep 10min for time 150 box step ups 20/15kg Post your score!
Mon 23. Oct a) mobility 4min 1:00 each elbow instep rotation hand walk scorpion cossack squats b) warm up 4min amrap 4min 2-4-6... ring rows air squats push ups c) back squat 10min on the 2:00 x 5 2 back squats @ 85-90% use same weight across d) conditioning 12min amrap 12min 2-4-6... alt. db plank rows 20/15kg db thrusters Post your score!
Sun 22. Oct a) mobility 3min 1:00 each samson stretch elbow instep rotation down dog to seal b) warm up 8min 2 rounds 1:00 lunges 1:00 row 1:00 sit ups 1:00 bike c) conditioning 35min emom 35min (7 rounds) 1. 10-20 plate overhead lunges 2. 8-15 cal row 3. 10-20 medball sit ups 4. 8-15 cal bike 5. rest Post your score!
Sat 21. Oct a) mobility 3min 1:00 each elbow instep rotation hand walk kneeling lat stretch b) warm up 5min amrap 5min in teams of 2 10 marching plank 5 db burpee deadlifts partner rows c) conditioning 35min in teams of 2 for total calories on every 7:00 x 5 10 wall walks 20 devils press 20/15kg max cal row Post your score!
Fri 20. Oct a) mobility & warm up 6min line drills b) benchmark conditioning 32min "Badger" 3 rounds for time 30 squat cleans 40/30kg 30 pull ups 800m run compare to 6.10.2021 Post your score!
Thu 19. Oct a) mobility 3min 1:00 each hand walk scorpion tricep stretch b) warm up 6min 2 rounds 40sec on / 20sec off mountain climbers push ups bike (1st rd arms only) c) gymnastic strength 15min "strict JT" for time 21-15-9 handstand push ups ring dips push ups compare to 3.2.22 d) conditioning 12min 2 rounds for total reps 2 min bike 2 min burpees 2 min shuttle runs (7,5m) Post your score!
