Sun 28. Feb a) movement prep amrap 5min 5 handwalk + push ups 10 alt lateral squat stretch 5 dynamic bridge 10 hip crossover b) Schweinehund Challenge Benchmark amrap 20min 10 push ups 15 sit ups 20 squats Post your score!
Sat 27. Feb a) movement prep 4 sets 45"on/15"off down ups alt instep stretch + rotation handwalk step ups b) conditioning for time 50 burpees 50 db/kb swings 50 db/kb goblet squats 50 reverse burpees 50 db/kb push press 50 db/kb step ups no equipment sit ups, squats, push ups Post your score!
Fri 26. Feb a) movement prep 3 sets 40"on/10"off down ups handwalk + push ups dynmaic bridge mountain climbers b) strength 4 sets 30"on/30"off max push ups max box/chair supported dips max v-ups c) conditioning 3 rounds for time 20 alt single arm db/kb devils press 40 alt db/kb frontrack lunges 60 mountain climbers no equipment burpees, lunges Post your score!
Thu 25. Feb a) movement prep every 30" x 9 10 alt lateral squat stretch 10 alt samson stretch 5 handwalks b) strength 3 sets 8 bulgarian split squats/side 12 alt db/kb cossack squats 16 alt db/kb rom deadlfits 60"rest no equipment move without db/kb c) conditioning amrap 15min 15 kb/db high pulls 15 sit ups no equipment down ups Post your score!
Wed 24. Feb a) movement prep 3 sets 40"on/10"off handwalk + push ups twisted cross sumo squat stretch b) strength 4 sets 8-10 db/kb single arm floor press/side 60"plank hold rest as needed no equipment 12 hand release push ups c) conditioning 21, 15, 9. 9. 15, 21 reps for time burpees jumping squats 50 mountain climbers b/w sets Post your score!
Tue 23. Feb a) movement prep amrap 6min 10 alt instep stretch + rotation 5 handwalks 10 dynamic bridge b) strength 3 sets 8 db/kb single leg rom deadlift into frontrack lunges/side 16 db/kb glute bridge 30"reverse plank hold 60"rest no equipment move without db/kb c) conditioning amrap 20min 20 alt db/kb snatches 20 alt single arm db/kb overhead lunges 20 sit ups no equipment down ups, alt lunges Post your score!
