Fr. 6. Sep. a) mobility & warm up 8min 1000m run & drills b) front squat 15min work up to a heavy 3 rep front squat c) conditioning 18min 1-2-3-4-5-6-7-8-9-10 front squats 60/40kg 200m run Post your score!
Do. 5. Sep. a) mobility 3min 1:00 each kneeling lat stretch hand walk hip crossovers b) warm up 5min on every 2:30 x 2 10/8 cal bike / ski 10 ring rows 10 plank push ups remaining time plank hold c) conditioning 30min amrap 30min 50 strict pull ups 100 push ups 150 sit ups every 2 min starting at 0:00 12/10 cal bike / ski Post your score!
Mi. 4. Sep. a) mobility 3min 1:00 each samson stretch hand walk calf stretch b) warm up 4min tabata (20'' on / 10'' off) single unders lunges good mornings burpees c) sumo deadlift 15min work up to a heavy 3 rep sumo deadlift d) conditioning 15min amrap 15min 3 rounds 50 double unders 30 double db lunges 22.5/15kg into max rounds 30 double unders 2-4-6-8-10 devils press 22.5/15kg Post your score!
Di. 3. Sep. a) mobility 4min 1:00 each elbow instep rotation hip crossover calf stretch kneeling lat stretch b) warm up 4min amrap 4min 10 ring rows 10 straight leg sit ups 5 burpee step ups 100m run c) weighted pull up 12min 1 rep max weighted pull up d) conditioning 20min 3 rounds for time 10 burpee box jumps 15 toes to bar 400m run 2min rest between rounds Post your score!
Mo. 2. Sep. a) mobility 3min 1:00 each sumo squat stretch hand walk + push up scorpion b) warm up 5min 3 round 10 push ups 10 squats 1:00 row c) bench press 12min work up to a heavy 3 rep bench press d) conditioning 18min for time 120 wall balls 20/14lbs 120/100 cal row *partition as needed Post your score!
So. 1. Sep. a) mobility 4min 1:00 each elbow instep rotation samson stretch hand walk + push up kneeling lat stretch b) warm up 8min 2 rounds 1:00 plank push ups 1:00 row 1:00 ring rows 1:00 bike / ski c) conditioning 35min emom 35min (7 rounds) 1. 2-4 wall walks 2. 8-15 cal row 3. 10-20 jumping pull ups 4. 8-15 cal bike or ski 5. rest Post your score!
