Fr. 11. Dez. a) movement prep 2 rounds 5 handwalks 10 twisted cross 20 step ups b) strength 3 sets 10 chair dips into 30sec top of dip hold c) conditioning 7 rounds for time 10 inchworm 20 step ups Post your score!
Do. 10. Dez. a) movement prep amrap 3min 4 down ups 4 sumo squat stretch b) strength 3 sets 10 alt db/kb cossack squats 10 hollow rocks no equipment cossack squats c) conditioning amrap 15min 20 alt db hang power clean & jerks 20 squats no equipment hand release push ups scaled kneeling hand release push ups Post your score!
Mi. 9. Dez. a) movement prep tabata jumping jacks samson stretch b) strength 3 rounds 40"on/10"off plank hold side plank hold/side reverse plank hold c) conditioning 5 rounds for time 40 jumping jacks 30 mountain climbers 20 kettlebell high pulls no equipment 10 burpees Post your score!
Di. 8. Dez. a) movement prep 2 rounds 30"on/10"off step ups handwalk + push up b) strength 3 sets 10 tempo step downs/side 30sec plank ups 1min rest c) conditioning for time 40-30-20-10 reps hand release push ups v-ups into 10-20-30-40 reps single arm db push press step ups no equipment chair dips scaled kneeling hand release push ups, tuck ups Post your score!
Mo. 7. Dez. a) movement prep 2 rounds 30"on/10"off down ups samson stretch b) strength 3 sets 30sec alt bird dogs 30sec arch hold 30sec reverse plank hold 30sec rest c) conditioning for time 10,20,30 burpees 20,40,60 forward lunges into 30,20,10 reverse burpees 60,40,20 reverse lunges Post your score!
So. 6. Dez. a) movement prep 2 rounds 30"on/10"off down ups inverted hamstring stretch samson stretch b) strenght 3 sets 10 db single leg rom deadlifts into frontrack lunges/side 10 db siingle leg glute bridge no equipment single leg deadlifts into forward lunge/side single leg glute bridge c) conditioning amrap 15min 10 alt single arm devils press 20 single arm db thruster no equipment burpees, squats Post your score!
