Fr. 21. Juli a) mobility & warm up 6min line drills b) deadlift 15min work up to a heavy set of 10 c) conditioning 15min amrap 15min 2 rounds 800m run 50 wall balls 20/14lbs directly into max bar facing burpees Post your score!
Do. 20. Juli a) mobility 4min 1:00 each samson stretch inverted hamstring stretch down dog to seal kneeling chest stretch b) warm up 6min 3 rounds 10 push ups 20 mountain climbers 10 kb deadlifts 20 jumping jacks c) strict weighted ring dip 10min 4 sets 8 strict weighted ring dips rest 1-2min between sets d) conditioning 20min amrap 20min 40 sit ups 21 kettlebell swings 24/16 kg 200m run Post your score!
Mi. 19. Juli a) mobility 3min 1:00 each hand walk + push up scorpion sumo squat stretch b) warm up 5min on every 1:30 3 rounds 10 ring rows 10 air squats remaining time handstand hold c) push jerk 12min work up to a heavy single d) benchmark conditioning 15min ""Marco"" 3 rounds for time 21 pull ups 15 handstand push ups 9 thrusters 60/40kg Post your score!
Di. 18. Juli a) mobility 3min 1:00 each samson stretch hand walk lat stretch on box b) warm up 6min amrap 6min in teams of 2 10 good mornings (empty bar) 10 elbow rotations 10 step ups partner does bike c) conditioning 28min 4 rounds x amrap 5min 5 power cleans 70/50kg 10 box jumps 75/60 15/12 cal bike / ski 2min rest Post your score!
Mo. 17. Juli a) mobility 3min 1:00 each hand walk cossack squats calf stretch b) warm up 5min 1:00 row 1:00 burpees 1:00 sit ups 1:00 air squats 1:00 single unders c) front squat 12min build to a heavy set of 3 d) conditioning 20min for time 100/80 cal row 60 burpees over the rower 40 toes to bar 200 double unders Beat the Coach: 15:27 Post your score!
So. 16. Juli a) mobility 4min 1:00 each elbow instep rotation hand walk scorpion hip crossovers b) warm up 8min 2 rounds 1:00 push ups 1:00 row 1:00 sit ups 1:00 kb deadlifts c) conditioning 34min emom 35min (7 rounds) 1. 2-4 wall walks 2. 8-15 cal row 3. 10-15 knees to elbows 4. 10-20 swings 5. rest Post your score!
