Fr. 20. Okt. a) mobility & warm up 6min line drills b) benchmark conditioning 32min "Badger" 3 rounds for time 30 squat cleans 40/30kg 30 pull ups 800m run compare to 6.10.2021 Post your score!
Do. 19. Okt. a) mobility 3min 1:00 each hand walk scorpion tricep stretch b) warm up 6min 2 rounds 40sec on / 20sec off mountain climbers push ups bike (1st rd arms only) c) gymnastic strength 15min "strict JT" for time 21-15-9 handstand push ups ring dips push ups compare to 3.2.22 d) conditioning 12min 2 rounds for total reps 2 min bike 2 min burpees 2 min shuttle runs (7,5m) Post your score!
Mi. 18. Okt. a) mobility 3min 1:00 each elbow instep rotation sumo squat stretch 90/90 hip switch b) warm up 5min 1:00 air squats 1:00 row 1:00 push ups 1:00 row 1:00 step ups c) back squat 12min work up to a heavy double d) conditioning 18min amrap 18min 100 wall balls 20/14lbs 80 db snatches 20/15kg 60 box jumps 60/50cm 40 single arm db push press 20/15kg max cal row Post your score!
Di. 17. Okt. a) mobility 3min 1:00 each down dog to seal hand walk + push up calf stretch b) warm up 5min amrap 5min 10 scapula push ups 5 push ups 10 sit ups 50 single unders c) bench press 16min work up to a heavy triple bench press 1 x max bench press @ 70% of your heavy triple d) conditioning 12min 2 rounds for time 400m run 20 toes to bar 100 double unders Post your score!
Mo. 16. Okt. a) mobility & warm up 6min 1:00 elbow instep rotation 1:00 bike 1:00 good morning (empty bar) 1:00 bike 1:00 down ups 1:00 bike b) power clean 10min every 30 sec for 10min 1 power clean c) conditioning 22min for time 5 rounds 10 power cleans 60/40kg 10 burpees over the bar 2 min rest 5 rounds 15/12 cal bike 10 burpees over the bar Post your score!
So. 15. Okt. a) mobility 3min 1:00 each hand walk elbow instep rotation kneeling lat stretch b) warm up 8min 2 rounds 1:00 kb deadlifts 1:00 ring rows 1:00 down ups 1:00 bike c) conditioning 35min emom 35min (7 rounds) 1. 10-20 kb swings 2. 10-20 jumping pull ups 3. 8-12 burpees 4. 8-15 cal bike 5. rest Post your score!
