Mo 31. Jul a) mobility & warm up 6min line drills b) deadlift 15min work up to a heavy set of 5 c) conditioning 15min on every 2:30 for 3 rounds for total reps 1. 400m run max burpees to target 2. 1000/800m bike max burpees to target Post your score!
So 30. Jul a) mobility 4min 1:00 each samson stretch hand walk hip crossover down dog to seal b) warm up 8min 2 rounds 1:00 push ups 1:00 row 1:00 down ups 1:00 plank c) conditioning 34min emom 35min (7 rounds) 1. 2-4 wall walks 2. 8-15 cal row 3. 8-15 burpees 4. 15-20 sit ups 5. rest Post your score!
Sa 29. Jul a) mobility 3min 1:00 each samson stretch hand walk medball squat hold b) warm up 5min amrap 5min 10 medball squats 10 russian swings partner does step ups c) conditioning 35min "Team Morrison" in teams of 2 for time 50-40-30-20-10-20-30-40-50 wall balls 20/14lbs box jumps 60/50 swings 24/16kg Post your score!
Fr 28. Jul a) mobility 3min 1:00 each elbow instep rotation hand walk kneeling lat stretch b) warm up 5min amrap 5min 12 good mornings (empty bar) 9 ring rows 6 burpees c) power clean & jerk 12min work up to a heavy single d) conditioning 15min amrap 15min 1 round of "DT" 60/40kg 5-10-15...strict pull ups 1 round of DT: 12 deadlifts 9 hang power cleans 6 push jerks Post your score!
Do 27. Jul a) mobility 3min 1:00 each hand walk sumo squat stretch scorpion b) warm up 5min on every 2:30 min for 2 rounds 20 sec handstand hold 10 wall squats 10 push ups remainig time row c) conditioning 30min 3 rounds for time: 1,000/800 m row 50-30-10 pressing reps 50 air squats round 1: burpees round 2: handstand push ups round 3: wall walks Post your score!
Mi 26. Jul a) mobility & warm up 6min line drills c) strict press 12min work up to a heavy set of 10 d) conditioning 18min 3 rounds for time 600 m run 30-20-10 toes to bar 30 db reverse lunges 20/15kg Post your score!
