Wed 16. Oct a) mobility & warm up 4min 1:00 each hand walk calf stretch scorpion down ups b) sumo deadlift 15min work up to a heavy single c) conditioning 18min for time 40-30-20-10 db snatches 22.5/15kg 20-15-10-5 burpee box jumps 60/50cm Post your score!
Tue 15. Oct a) mobility 3min 1:00 each hand walk sumo squat stretch kneeling lat stretch b) warm up 5min 3 rounds 10 air squats 10 push ups 10 ring rows 100m run c) benchmark conditioning 32min "Holbrook" 10 round for time 5 thrusters 50/35kg 10 pull ups 100m run 1 min rest between rounds compare to 3.11.2023 Post your score!
Mon 14. Oct a) mobility & warm up 5min 1:00 each elbow instep rotation row hand walk + push up row calf stretch b) bench press 15min (cycle week 3/3) build to a heavy single c) conditioning 15min amrap 15min 15/12 cal row 30 kb swings 24/16kg 60 double unders Post your score!
Sun 13. Oct a) mobility 4min 1:00 each elbow instep rotation samson stretch hand walk hip crossovers b) warm up 8min 2 rounds 1:00 plank push ups 1:00 row 1:00 sit ups 1:00 bike / ski c) conditioning 35min emom 35min (7 rounds) 1. 2-4 wall walks 2. 8-15 cal row 3. 10-20 toes to bar / leg raises 4. 8-15 cal bike or ski 5. rest Post your score!
Sat 12. Oct a) mobility 3min 1:00 each hand walk sumo squat stretch hip crossovers b) warm up 6min in teams of 2 2 rounds 10 front squats 10 strict press 10 plank push ups partner bikes c) conditioning 35min in teams of 2 2 rounds for time 50 synchro push ups 1500m bike 100 thrusters 20/15kg 1500m bike 50 synchro burpees 1500m bike Post your score!
Fri 11. Oct a) mobility & warm up 5min 1:00 each elbow instep rotation row sumo squat stretch row calf stretch b) pause front squat 12min (cycle week 2/3) build to a heavy 3 rep front squat 3 sec pause at parallel on the way up try to increase weight from 30.8.24. c) conditioning 18min for time 10-8-6-4-2 hang power cleans 60/40kg 100-80-60-40-20 double unders 500-400-300-200-100m row Post your score!
