Mo. 24. Mai
BTC
a) movement prep
amrap 5min
20 jumping jacks
5 handwalk
10 twisted cross
b) strength
4 sets
6 dive bomber push ups
8 diamond push ups
10 box/chair dips
60"plank hold
60""rest
scale kneeling dive bomber push ups, kneeling diamond push ups or shoulder with push ups
c) conditioning
20-18-16-14-12-10-8-6-4-2 reps
for time
single arm db/kb push press
sit ups
30 double unders b/w sets
no equipment chair dips, jumping jacks
compare to 29.01.2021
CAGES
a) warm up 10min
2 sets
1min row
1min samson stretch
1min handwalk + push ups
b) "Spring Challenge"
Event 1
3 rounds for time (8min cap)
12 alt single arm devils press 15/10
21 box jump overs 60/50
Event 2
amrap 3min
hang power clean + jerk 40/25
*for each break 10 bar hops
Event 3
1 min Quiz
Event 4
1000m row
into
Event 5
max QR scans