So. 18. Okt. a) movement prep 400m run into 2 rounds 10 down ups 10 samson stretch b) conditioning 6 sets 20/15cal bike 15 burpees 200m run 20/15cal ski 90" rest Post your score!
Sa. 17. Okt. a) movement prep 2 rounds 45"on/15"off row/bike down ups bike/row instep stretch + rotation b) conditioning teams of two for time 100/75cal row 100 single arm db devils press 25/15 into 100/75cal bike 100 db step overs 60/50 Post your score!
Fr. 16. Okt. a) movement prep tabata down ups samson stretch b) strength amrap 10min max turkish get ups c) conditioning 4 rounds for total reps amrap 2:30min 25/20cal ski 10 goblet squats 24/16 max swings 24/16 2:30min rest SWEATCLUB a) movement prep 2 rounds 40"on/10"off handwalk + push ups reverse snow angels twisted cross b) skill kb swing c) conditioning emom 30min 1. 15/10cal bike 2. 15 kb swings 3. 10-15 push ups 4. 15/10cal ski 5. rest Post your score!
Do. 15. Okt. a) movement prep 2 rounds 40"on/15"off rope jumps prisoner good mornings alt twisted cross b) conditioning "Bradshaw" for time 10 rounds 3 handstand push ups 6 deadlifts 100/70 12 pull ups 24 double unders Post your score!
Mi. 14. Okt. a) movement prep 2 rounds 45"on/10"off step ups down dog & seal med ball bottom of squat hold b) strength 6 sets on every 2min 4 frontsquats > 72% moderate c) conditioning 5 rounds for time 15 wall balls 20/14 15 box jump overs 60/50 30 sit ups SWEATCLUB a) movement prep amrap 5min 30 mountain climbers 10 arch rocks 10 sumo squat stretch 10 hollow rocks b) skill wall balls c) conditioning 10 rounds 30"on/10"off wall balls box jump overs row kb russian twist Post your score!
Di. 13. Okt. a) movement prep amrap 5min 10/8cal row 8 handwalk + push ups 8 reverse snow angels b) strength 5 sets on every 3min 3 push jerks (climbing) *start 70% moderate c) conditioning for time 10, 20, 30, 40, 50cal row 5, 10, 15, 20, 25 reps push jerks 40/30 Post your score!
