Do. 7. Juli a) mobility / warm up 5min line drills b) long conditioning 35min 6 rounds for toptal reps 1:00 abmat sit ups 1:00 farmers carry 20/15 (10m) 1:00 walking lunges (10m) 1:00 shuttle runs (10m) 1:00 box jumps 60/50 1:00 rest Post your score!
Mi. 6. Juli a) mobility / warm up 4min 1:00min each scorpions row handwalks + push ups row rower pike ups b) push press 12min for total load 5 sets of 4 c) conditioning 18min amrap 6min 60 deadlifts 50/35 max cal row into amrap 6min 45 hang power cleans 50/35 max cal row into amrap 6min 30 shoulder to overhead 50/35 max cal row Post your score!
Di. 5. Juli a) mobility / warm up 5min 1:00 shuttle run (10m) 10m samson stretches 1:00 shuttle run 10m handwalks 1:00 shutlle run 10 scapula retractions b) weighted chin ups 10min for total load 5 sets of 4 c) conditioning 25min 10 rounds for time 5 strict pull ups 10 hr push ups 200m run " Post your score!
Mo. 4. Juli a) mobility 4min 1:00min each pass throughs dowel good mornings leg swings (30s each) overhead squats b) warm up 5min 3 rounds for quality 5 overhead squats (empty bar) 5 good mornings 50 single unders c) overhead squats 15min for total load 5 sets of 4 d) conditioning 15min amrap 15min 15 overhead squats 40/30 30 db hang power snatches 20/15* 60 double unders *switch arms every 5 reps Post your score!
So. 3. Juli a) mobility 4min 1:00 each cat cow instep rotation handwals scorpions b) warm up 4min 1 round 1:00 bike 1:00 kb deadlifts 1:00 ski dip support hold (until failure) c) conditioning 35min emom 35min (7rounds) 1. cal bike 2. kb high pull 32/24 3. cal ski 4. (ring) dip Post your score!
Sa. 2. Juli a) mobility 4min A/B: 1:00 ankle stretch on box (30s each) B/A: front squat hold 1:00 hands on box shoulder stretch b) warm up 5min in teams of 2 1 round for quality A/B: 250/200m row B/A: box jumps / step ups then A/B: 5 press + 5 front squat + 5 thrusters B/A: row c) team conditioning 35min 4 rounds 1000m row 42 box jump overs 60/50 24 thrusters 40/30 Post your score!
