Tue 14. Nov a) mobility + warm up 5min line drills b) conditioning 26min amrap 10min 1 mile run max power cleans 60/40kg rest 3 min amrap 6min 800m run max push jerks 50/35kg rest 3 min amrap 4min 400m run max clean & jerks 40/30kg Post your score!
Mon 13. Nov a) mobility 3min 1:00 each hand walk + push ups scorpion calf stretch b) warm up 5min on every 2:30 x 2 50 single unders 10 ring rows 5 burpees remaining time handstand hold c) bench press 15min 5x3 bench press @ 85 % d) conditioning 10min amrap 10min 3 bar muscle ups 30 double unders 3 wall walks Post your score!
Sun 12. Nov a) mobility 3min 1:00 each samson stretch hand walk + push ups hip crossovers b) warm up 8min 2 rounds 1:00 down ups 1:00 row 1:00 sit ups 1:00 bike c) conditioning 35min emom 35min (7 rounds) 1. 8-12 burpees 2. 8-15 cal row 3. 10-20 medball sit ups 4. 8-15 cal bike 5. rest Post your score!
Sat 11. Nov a) mobility & warm up 5min 1:00 each elbow instep rotation step ups samson stretch step ups sumo squat stretch c) conditioning 50min Team "Chad 1000X" in teams of 2 for time 1000 box step ups 50cm 20/15kg (wearing a weighted ruck or vest) Post your score!
Fri 10. Nov a) mobility 3min 1:00 each elbow instep rotation sumo squat stretch calf stretch b) warm up 5min junkyard dog warm up c) barbell complex 10min emom 10min 1 power clean 1 front squat 1 push jerk d) conditioning 15min 10 rounds for time 30 double unders 3 power cleans 60/40kg 3 front squats 3 push jerks Post your score!
Thu 9. Nov a) mobility 3min 1:00 each elbow instep rotation hand walk + push up kneeling lat stretch b) warm up 5min 2 rounds 10 ring rows 10 push ups 10 kb deadlifts 10/8 cal row c) bench press 15min 5x5 bench press @ 75-80% d) conditioning 16min on the 4:00 x 4 12 pull ups 21 kettlebell swings 24/16 kg 500m row score is slowest round Post your score!
