Di. 22. Aug. a) mobility & warm up 5min line drills b) conditioning 30min 10 rounds for time 3 clean & jerks 70/50kg 200m run 1 round of "Cindy" 1 round of "Cindy": 5 pull ups 10 push ups 15 squats Post your score!
Mo. 21. Aug. a) mobility 3min 1:00 each pass throughs dowel overhead squats calf stretch b) warm up 5min in teams of 2 5 overhead squats (empty bar) 100m run partner does single unders c) overhead squat 14min build to a heavy triple d) conditioning 16min 2 rounds for time 21 overhead squats 50/35kg 150 double unders 600m run Post your score!
So. 20. Aug. a) mobility 3min 1:00 each hand walk samson stretch elbow instep rotation b) warm up 8min 2 rounds 1:00 push ups 1:00 row 1:00 lunges 1:00 bike c) conditioning 34min emom 35min (7 rounds) 1. 2-4 wall walks 2. 8-15 cal row 3. 8-16 goblet lunges 4. 8-15 cal bike 5. rest Post your score!
Sa. 19. Aug. a) mobility 3min 1:00 each elbow instep rotation sumo squat stretch hip crossovers b) warm up 5min in teams of 2 amrap 5min 6 burpees 8 step ups 10 good mornings (empty bar) partner skis c) conditioning 35min in teams of 2 5 rounds for time 36 cal ski 24 burpee box jumps 12 power snatches 50/35kg 1min rest between rounds Post your score!
Fr. 18. Aug. a) mobility 4min 1:00 each elbow instep rotation sumo squat stretch hip crossovers calf stretch b) warm up 5min amrap 5min 10 air squats 10 sit ups 40 single unders c) squat clean 15min work up to a heavy set of 3 d) conditioning 12min amrap 12min 2 squat cleans* 60/40kg 40 double unders 8 toes to bar *add 2 squat cleans every round Post your score!
Do. 17. Aug. a) mobility & warm up 5min line drills b) conditioning 30min 10 rounds for time 8 deadlifts 80/60kg 6 strict ring dips 4 strict pull ups 200 m run Post your score!
