Sa. 6. März a) movement prep tabata down ups samson stretch b) conditioning 20 rounds for time 6 single arm db devils press 10 alt weighted step ups no equipment burpees, step ups Post your score!
Fr. 5. März a) movement prep amrap 5min 20 mountain climbers 5 handwalks + push ups 10 twisted cross b) strength/skill strict box supported handstand push ups 10 hollow rocks 10 arch rocks 10 hollow into arch rolls into 2 rounds 5 push ups 5 pike push ups into 2 rounds 5 kneeling box supported strict handstand push ups 5 feet box supported strict handstand pusz ups emom 10min 1. 3-6 box supported strict handstand push ups 2. 30sec hollow hold c) conditioning amrap 16min 8 hand release push ups 16 squats 24 mountain climbers Post your score!
Do. 4. März a) movement prep 2 sets 40"on/10"off alt calf stretches samson stretches handwalks jumping jacks b) strength amrap 10min 4 alt kb/db turkish get ups 10 hollow rocks no equipment move without kb/db c) conditioning 5 rounds for time 30 kb/db swings 60 double unders no equipment down ups, jumping jacks Post your score!
Mi. 3. März a) movement prep amrap 6min 10 alt lateral squat stretches 10 alt twisted cross b) strength 3 sets 10 db/kb lateral lunges left leg 10 db/kb lateral lunges right leg 20 weighted glute bridge rest as needed no equipment move without kb/db c) conditioning 8 rounds for time 20 single arm db/kb thruster 20 sit ups no equipment squats Post your score!
Di. 2. März a) movement prep 3 sets 30"on/10"off down ups handwalk + push ups dynamic bridge b) strength 4 sets 20"tempo push ups @41X1 20"top of push up hold 20"bottom of push up hold 20"arch hold 60" rest c) conditioning amrap 16min accending ladder 2-4-6-8-10-12 etc burpees weighted step ups no equipement step ups Post your score!
Mo. 1. März a) movement prep amrap 5min 1. 10 sumo squat stretch 2. 10 samsons stretch b) strength/skill pistol squat progression 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 emom 10min 1. 8-10 alt pistol squats 2. 30"hollow hold c) conditioning 30-20-10-20-30 reps for time db/kb single arm hang power clean & jerks db/kb alt frontrack lunges Post your score!
