Fri 8. Sep a) mobility & warm up 6min line drills c) benchmark conditioning 35min "Schmalls" for time 800m run 2 rounds 50 burpees 40 pull ups 30 pistols 20 swings 24/16 kg 10 handstand push ups 800m run compare to 20.7.2021 Post your score!
Thu 7. Sep a) mobility 3min 1:00 each sumo squat stretch hip crossovers calf stretch b) warm up 5min 12-9-6 sit ups air squats 50 single unders c) squat clean 12min work up to a heavy triple squat clean d) conditioning 18min for time 21-15-9 toes to bar 50 double unders 21-15-9 squat cleans 50/35kg 50 double unders Post your score!
Wed 6. Sep a) mobility 3min 1:00 each elbow instep rotation hand walk calf stretch b) warm up 5min amrap 5min in teams of 2 10 push ups 10 step ups partner holds handstand c) strict press 12min 5 sets build to a heavy set of 3 strict press 1-2min rest between sets. Start first working set at 80 % d) conditioning 15min 5 rounds for time 12 push presses 60/40 kg 20 box jumps 60/50 Post your score!
Tue 5. Sep a) mobility 3min 1:00 each samson stretch hand walk kneeling lat stretch b) warm up 5min amrap 5min 10 db deadlifts 10 ring rows 100 m run c) conditioning 27min 3 rounds x amrap 7min 40 db snatches 20/15 kg 800m run max rope climbs / strict pull ups 3 min rest between rounds Post your score!
Mon 4. Sep a) mobility 3min 1:00 each elbow instep rotation sumo squat stretch cossack squats b) warm up 6min 2 rounds 1:00 air squats 1:00 burpees 1:00 row c) back squat 15min build to a heavy set of 5 d) conditioning 12min 30 front squats 70/50 kg 200 m farmers carry 20/15 kg 1000/900 m row Post your score!
Sun 3. Sep a) mobility 3min 1:00 each sumo squat stretch calf stretch hip crossovers b) warm up 8min 2 rounds 1:00 row 1:00 squats 1:00 jumping jacks 1:00 sit ups c) conditioning 34min emom 35min (7 rounds) 1. 8-12 cal row 2. 8-15 kb goblet squats 3. 10-20 parallette jump overs 4. 10-20 medball sit ups 5. rest Post your score!
