Fr. 7. Juli a) mobility & warm up 6min line drills b) benchmark conditioning 35min "Hotshots 19" 6 rounds for time 30 air squats 19 power cleans 60/40 7 strict pull ups 400m run compare to 14.9.2015 Post your score!
Do. 6. Juli a) mobility 3min 1:00 each samson stretch elbow instep rotation hand walk b) warm up 6min 10,8,6,4,2 push ups lunges sit ups c) db bench press + bent over row 15min 5 supersets 10 db bench press 10 single arm db bent over row d) conditioning 15min for time 16-14-12-10-8-6-4-2 push ups on dumbbells db front rack lunges 20/15kg weighted sit ups with single db 20/15kg Post your score!
Mi. 5. Juli a) mobility 3min 1:00 each hand walk warrior squat calf stretch b) warm up 6min 50 single unders 10 push ups 10 air squats 50 single unders 10 press (empty bar) 10 front squats 50 single unders c) strict press 10min build to a heavy set of 5 d) skill 5min double unders / double under crossovers e) conditioning 12min amrap 12min 9 front squats 35/25kg 6 handstand push ups 30 double unders Post your score!
Di. 4. Juli a) mobility 3min 1:00 each elbow instep rotation inverted hamstring stretch scorpion b) warm up 5min 2 rounds 200m run 10 db deadlifts 10/8 cal bike c) conditioning 30min 3 rounds for time 800 m run 50 dumbbell snatches 20/15kg 30/24 cal bike rest 3 minutes between rounds Post your score!
Mo. 3. Juli a) mobility 3min 1:00 each elbow instep rotation inverted hamstring stretch handwalk b) warm up 6min 2 rounds 1:00 row 1:00 medball squat 1:00 down ups c) back squat 10min build to a heavy set of 10 d) conditioning 20min for time 99 cal row 99 wallballs 20/14lbs 99 burpees partition as needed Post your score!
So. 2. Juli a) mobility 4min 1:00 each samson stretch hand walk inverted hamstring stretch hip crossovers b) warm up 8min 2 rounds 1:00 push ups 1:00 kb deadlifts 1:00 plank 1:00 bike c) conditioning 34min emom 35min (7 rounds) 1. 2-4 wall walks 2. 10-20 kb high pulls 3. 10-20 v-ups 4. 10-15 cal bike 5. rest Post your score!
