Di 20. Feb a) mobility & warm up 6min line drills c) pausing front squat 14min 3x5 pausing front squats @ 70% 3 sec bottom pause d) conditioning 18min 3 rounds for time 400m run 60-40-20 wall balls 20/14lbs 80 double unders Post your score!
Mo 19. Feb a) mobility 4min 1:00 each pass throughs overhead squats leg swings calf stretch b) warm up 6min 3 rounds 10 good mornings 10 snatch grip behind the neck press 10 overhead squats 10 step ups c) explosiveness 15min 4 supersets 2 hang power snatches @ 70% 2 high box jumps 1-2min rest between sets d) conditioning 12min amrap 12min 1-2-3-4-etc power snatches 50/35kg overhead squats 50/35kg 10 box jumps 60/50cm Post your score!
So 18. Feb a) mobility 4min 1:00 each elbow instep rotation samson stretch hand walk scorpion b) warm up 8min 2 rounds 1:00 row 1:00 push ups 1:00 bike 1:00 step ups c) conditioning 35min emom 35min (7 rounds) 1. 8-15 cal row 2. 10-30 push press 20/15kg 3. 8-15 cal bike 4. 10-20 db step overs 5. rest Post your score!
Sa 17. Feb a) mobility 3min 1:00 each elbow instep rotation samson stretch down dog to seal b) warm up 5min 2 rounds 8 elbow rotations 8 good mornings 8 front rack lunges 8 straight leg sit ups partner skis c) conditioning 35min in teams of 2 4 rounds amrap 8min buy in: 60/55/50 cal ski 3 power cleans 60/40kg 4 front rack lunges 60/40kg 5 toes to bar 1 min rest Post your score!
Fr 16. Feb a) mobility 3min 1:00 each elbow instep rotation hand walk scorpion b) warm up 5min 3-4 rounds 10 good mornings 10 snatch grip behind the neck press 10/8 cal bike / row c) power snatch 10min work up to a heavy 6 rep power snatch d) conditioning 20min for time 2:00 on / 1:00 off 60 / 50 cal bike 60 alt. db snatches 22.5/15kg 60 / 50 cal row Post your score!
Do 15. Feb a) mobility 3min 1:00 each hand walk sumo squat stretch calf stretch b) warm up 5min 2-3 rounds 10 ring rows 10 step ups 10 air squats 10 push ups c) bench press + pull up 15min 3 sets 3 bench press* 4 weighted pull ups *both exercises heavier than last week. for the bench press start at 82% and build from there. d) conditioning 15min amrap 15min 20 box jumps 60/50 10 burpees 20 thrusters 35/25kg 10 burpees Post your score!