Mi. 26. Juli a) mobility & warm up 6min line drills c) strict press 12min work up to a heavy set of 10 d) conditioning 18min 3 rounds for time 600 m run 30-20-10 toes to bar 30 db reverse lunges 20/15kg Post your score!
Di. 25. Juli a) mobility 3min 1:00 each hand walk scorpion calf stretch b) warm up 6min 2 rounds 1:00 bike 1:00 single unders 1:00 good mornings c) conditioning 30min 5 rounds amrap 3min 30/24 cal bike 60 double unders max power snatches 40/30kg 3min rest Post your score!
Mo. 24. Juli a) mobility 3min 1:00 each elbow instep rotation warrior squat kneeling lat stretch b) warm up 6min amrap 6min in teams of 2 8 push ups 10 ring rows 12 air squats partner rows c) thruster 12min build to a heavy set of 5 d) conditioning 15min amrap 15min 40/30 cal row 20 thrusters 35/25kg 10 bar muscle ups Post your score!
So. 23. Juli a) mobility 4min 1:00 each samson stretch elbow instep rotation hand walk calf stretch b) warm up 8min 2 rounds 1:00 mountain climbers 1:00 bike 1:00 marching plank 1:00 step overs c) conditioning 34min emom 35min (7 rounds) 1. 10-20 paralette jump overs 2. 8-15 cal bike 3. 10-15 push ups 4. 10-20 db step overs 5. rest Post your score!
Sa. 22. Juli a) mobility 4min 1:00 each hand walk scorpion elbow instep rotation kneeling lat stretch b) warm up 6min amrap 6min 10 ring rows 10 push ups 10 alt. db deadlifts partner rows c) conditioning 30min in teams of 2 amrap 30min 1000 m row 8 ring muscle ups / 20 pull ups 40 alt. db snatches 20/15kg Post your score!
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!
