Sa. 16. Jan. a) movement prep 2 rounds 45"on/15"off down ups sumo squat stretch twisted cross b) conditioning 20 rounds for time 4 burpees 6 single arm db thruster 8 sit ups no equipement burpees, squats Post your score!
Fr. 15. Jan. a) movement prep emom 8min 1. 12 step ups 2. 8 handwalk + push ups b) strength 4 sets 30"superman 30"alt bird dog 30"plank ups 30"bottom of push up hold 30"rest c) conditioning amrap 15min 5/5 single arm db/kb push press 10 weighted step ups no equipment push ups, step ups Post your score!
Do. 14. Jan. a) movement prep 2 rounds 45"on/15"off jumping jacks sumo squat stretch b) skill pistol squat 10 air squats 10 narrow stance squats 10 atl reverse lunges 10 alt pistol squat with anchored foot 5 neg pistol on box/chair/side 5 pistols on box/chair/side c) conditioning 10 rounds for time 5 reverse burpees 10 alt pistol squats 15 jumping jacks scale alt pistol squats with anchored foot, squats Post your score!
Mi. 13. Jan. a) movement prep amrap 5min 10 prisoner good mornings 8 samson stretch 6 handwalks b) strength 4 sets 10 db/kb split stance rom deadlift/side 20 db/kb alt renegade row 60"rest no equipment prisoner good mornings, alt high plank to sideplank on hands c) conditioning 6 rounds for time 12 alt db/kb snatches 12 single arm db/kb overhead lunges no equipment push ups, jumping lunges Post your score!
Di. 12. Jan. a) movement prep 2 rounds 30"on/15"off down ups samson stretch twisted cross b) strength 3 sets 30"on/15"off box/chair supported strict handstand push ups box/chair supported top of dip hold c) conditioning amrap 14min 8 burpees 16 step ups Post your score!
Mo. 11. Jan. a) movement prep 2 rounds 30"on/15"off mountain climbers sumo squat stretch handwalk + push ups b) strength 3 sets 30"on/15"off kb/db alt cossack squats kb/db hollow position floor press/side no equipment cossack squats, top of push up hold, bottom of push up hold c) conditioning 3 rounds for total reps 3min on/1min off 21 squats 15 sit ups 9 push ups Post your score!
