Do. 7. Jan. a) movement prep amrap 3min 10 step ups 5 handwalks b) strength 2 sets 30"on/15"off bulagarian split squats/side side plank hold/side c) conditioning 10-20-30-20-10 reps for time kb/db swings step ups no equipment down ups Post your score!
Mi. 6. Jan. a) movement prep 2 rounds 30"on/10"off down ups instep stretch + rotations b) strength emom 10min 1. 12 alt db/kb single leg rom deadlifts 2. 12 alt db/kb renegade row no equipment alt single leg rom deadlift, alt side rotation in push up position c) conditioning amrap 15min 20 alt db snatches 10 burpees over db no equipment squats, burpees Post your score!
Di. 5. Jan. a) movement prep 2 rounds 30"on/10"off jumping jacks handwalk + push ups b) strength 3 sets 45"on/15"off top of push up hold bottom of push up hold reverse plank hold c) conditioning 5 rounds for time 10 single arm db/kb push press/side 20 sit ups 30 jumping jacks no equipment HR push ups Post your score!
Mo. 4. Jan. a) movement prep 2 rounds 30"on/15"off down ups samson stretch b) strength 3 sets 30"on/15"off alt db/kb reverse lunge to deadlift db/kb russian twist no equipment reverse lunges to deadlift without kb/db hollow hold c) conditioning amrap 14min 14 db/kb swings 14 burpees no equipment squats Post your score!
So. 3. Jan. a) movement prep tabata jumping jacks handwalk + push up b) strength 3 sets 8 single arm db floor press in hollow pos/ side 16 alt db renegade row 24 db russian twist no equipment 10 hand release push ups, 8 side plank rotations/side, 20 hollow rocks c) conditioning 5 rounds for time 20 single arm db/kb hang power clean & jerks 40 jumping jacks no equipment 15 burpees Post your score!
Sa. 2. Jan. a) movement prep 2 rounds 30"on/10"off jumping jacks sumo squat stretch handwalk + push ups b) conditioning 5 rounds for total reps 3min on/1min off 6 push ups 9 squats 12 sit ups Post your score!
