Mon 1. Jul a) mobility & warm up 6min line drills b) clean & jerk complex 10min work up to a heavy complex of 1 deadlift 2 hang cleans 3 push jerks c) conditioning 18min 5 rounds for time 200m run 10 hang clean & jerks 50/35kg 5 wall walks Post your score!
Sun 30. Jun a) mobility 4min 1:00 each hand walk + push up sumo squat stretch elbow instep rotation hip crossovers b) warm up 8min 2 rounds 1:00 row 1:00 straight leg sit ups 1:00 bike / ski 1:00 air squats c) conditioning 35min emom 35min (7 rounds) 1. 8-15 cal row 2. 10-20 medball sit ups 3. 8-15 cal bike / ski 4. 10-20 thrusters 20/15kg 5. rest Post your score!
Sat 29. Jun a) mobility 3min 1:00 each hand walk + push up elbow instep rotation calf stretch b) warm up 4min 1:00 each burpees partner rows step ups partner does alt. db deadlifts c) conditioning 33min in teams of 2 for total reps 5 rounds 90 sec on / 90 sec off 15 burpees max cal row 3min rest 5 rounds 90 sec on / 90 sec off 20 box jumps max db snatches 22.5/15kg Post your score!
Fri 28. Jun a) mobility 3min 1:00 each hand walk sumo squat stretch hip crossovers b) warm up 4min 1:00 each straight leg sit ups row air squats row c) front squat 14min build to a heavy single d) conditioning 18min for time 18-15-12-9-6-3 toes to bar front squats 50/35kg cal row Post your score!
Thu 27. Jun a) mobility 4min 1:00 each elbow instep rotation hand walk scorpion calf stretch b) warm up 4min on every 2:00 x 2 50 single unders 10 scapula push ups + 5 push ups remaining time bike / ski c) conditioning 35min 6 rounds for time 50 double unders 25/20 cal bike / ski 10 db push press left 25/20kg 10 db push press right 1 min rest between rounds Post your score!
Wed 26. Jun a) mobility & warm up 5min line drills b) power clean 14min build to a heavy single c) conditioning 18min 3 rounds for time 400m run 12 power cleans 60/40kg 21 burpees Post your score!
