Di. 30. Mai a) mobility / warm up 5min line drills b) benchmark conditioning "Murph" for time 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run partition as needed. optional weight vest 9/6kg. compare to 30.5.2022 Post your score!
So. 28. Mai a) mobility 4min 1:00 each hand walk hip crossover inverted hamstring stretch scorpion b) warm up 8min 2 rounds 1:00 burpees 1:00 bike 1:00 plank 1:00 row c) conditioning 35min emom 35min (7 rounds) 1. 5-10 single arm devils press 2. 10-15 cal bike 3. 15-20 sit ups 4. 10-15 cal row 5. rest Post your score!
Sa. 27. Mai a) mobility 3min 1:00 each elbow instep rotation sumo squat stretch scorpion b) warm up 5min 3 rounds 10 medball squats 10 ring rows partner runs 100m c) conditioning 35min in teams of 2 for time 1,200m medball run 6 rounds 20 wall balls 20/14lbs 10 pull ups 800m medball run 4 rounds 20 wall balls 10 pull ups 400m medball run 2 rounds 20 wall balls 10 pull ups Post your score!
Fr. 26. Mai a) mobility 3min 1:00 each samson stretch elbow instep rotation inverted hamstring stretch b) warm up 6min barbell warm up c) clean & jerk 12min build to a heavy double d) benchmark conditioning 8min "Grace" for time 30 clean & jerks 60/40 compare to 17.5.2022 e) ski intervals 5min 5 rounds for calories 20sec max effort ski 40sec rest Post your score!
Do. 25. Mai a) mobility 3min 1:00 each hand walk calf stretch kneeling lat stretch b) warm up 5min 2 rounds 200m row 10 push ups 10 step ups 60/50 c) weighted strict pull up 10min for total load 3-3-3-3-3 d) conditioning 25min 10 rounds for time 200m row 15 push ups 15 box jumps 60/50 Post your score!
Mi. 24. Mai a) mobility 4min 1:00 each elbow instep rotation handwalk sumo squat stretch calf stretch b) warm up 6min 1 round 100m run 10 air squats 10 push ups 1 round 100m run 10 front squats (empty bar) 10 strict press 1 round 100m run 10 thrusters (empty bar) c) strict press 12min build to a heavy single d) conditioning 15min 3 rounds for time 400m run 21-15-9 thrusters 40/30kg 1000/800m bike Post your score!
