Sa. 19. Sep. a) movement prep amrap 5min 100m run 10 samson stretch 10 hollow rocks b) conditioning teams of two 100 power cleans 40/30 100 burpees over the bar 1mile run 100 push jerks 40/30 100 pull ups Post your score!
Fr. 18. Sep. a) movement prep b) strength 5 sets on every 3min 5 deadlifts > 75% max strict hspu scale box supported strict hspu c) conditioning amrap 12min 20 alt db snatches 25/15 20 box jump overs 60/50 rx+ 30/20 SWEATCLUB a) movement prep 2 rounds 30"on/10"off jumping jacks samson stretch hollow rocks b) skill: db snatches c) conditioning 8 rounds 45"on/15"off bike alt db snatches box jump overs sit ups Post your score!
Do. 17. Sep. a) movement prep 50"on/10"off ski down dog & seal bike dynamic bridge b) strength emom 10min 1. 4-6 strict pull ups 2. 4-6 strict stationary dips scale: neg pull ups, banded pull ups, bench dips c) conditioning 3 sets for max reps amrap 4min 25/20cal ski 20 ball slams 20/15 max bike 2min rest scale 20/15cal, 15/10 Post your score!
Mi. 16. Sep. a) movement prep 2 rounds 50"on/10"off row sumo squat stretch b) strength 5 sets on every 2min 3 backsquats > 83% c) conditioning 50/35cal row 25 goblet squats 25 toes to bar 50 swings 25 toes to bar 25 goblet squats 50/35cal row SWEATCLUB a) movement prep 2 rounds 45"on/15"off instep stretch + rotation alt bird dog b) skill: kb swings c) conditioning emom 30min 1. 15/10cal row 2. 10-15 goblet squats 3. 10-15 knee raises/toes to bar 4. 10-15 swings 5. rest Post your score!
Di. 15. Sep. a) movement prep 2 rounds 40"on/10"off rope jumps handwalk + push ups hollow hold b) strength 4 sets 6 bench press (climbing) 30sec l-sit hold on parallettes c) conditioning amrap 12min 30 double unders 10 push jerks 50/35 5 bar muscle ups scale jumping bar muscle ups, pull ups Post your score!
Mo. 14. Sep. a) movement prep amrap 5min 200m run 5 down ups 10 sumo squat stretch b) conditioning "Helton" 3 rounds 800m run 30 db squat cleans 22,5/15 30 burpees compare to 06.06.2019 SWEATCLUB a) movement prep amrap 4min 20 mountain climbers 5 down ups 5 sumo squat stretch b) skill: db hang squat clean c) conditioning 8 rounds 30"on/15"off db hang squat cleans burpees ski bench hop overs Post your score!