Do. 7. Nov. a) mobility & warm up 5min line drills b) conditioning 22min 5 rounds for time 400m run 10 toes to bar 100m farmers carry 22.5/15kg 10 toes to bar c) ski intervals 12min 8 sets for total calories 30'' on / 60'' off ski Post your score!
Mi. 6. Nov. a) mobility 4min 1:00 each elbow instep rotation hand walk inverted hamstring stretch calf stretch b) warm up 4min amrap 4min 10 good mornings 10 push ups 10 step ups c) sumo deadlift 12min heavy set of 10 d) conditioning 15min ""Open WOD 11.2"" amrap 15min 9 deadlifts 70/45kg 12 push ups 15 box jumps Post your score!
Di. 5. Nov. a) mobility & activation 5min 1:00 each sumo squat stretch row hand walk + push up row calf stretch b) barbell warm up 5min c) power clean 12min emom 12min 1 power clean d) conditioning 19min amrap 5min 15 db push press 22.5/15kg 400m run 15 db push press max cal row 2min rest amrap 5min 12 db front squats 400m run 12 db front squats max cal row 2min rest amrap 5min 9 db thrusters 400m run 9 db thrusters max cal row Post your score!
Mo. 4. Nov. ACHTUNG: wegen Wartungsarbeiten an der Heizungsanlage kann heute nur kalt geduscht werden! (aka HiLife Challenge Prep, Start 6. Januar 2025!) a) mobility 3min 1:00 each hand walk + push up kneeling lat stretch calf stretch b) warm up 5min on every 2:30 x 2 5 burpees 10 ring rows 50 single unders remaining time row c) bench press 12min heavy set of 10 e) conditioning 16min amrap 16min 10 burpee pull ups 50 double unders 25/20 cal bike / ski (switch each round) Post your score!
So. 3. Nov. a) mobility 4min 1:00 each elbow instep rotation samson stretch hand walk + push up scorpion b) warm up 8min 2 rounds 1:00 row 1:00 down ups 1:00 bike / ski 1:00 strict press c) conditioning 35min emom 35min (7 rounds) 1. 8-15 cal row 2. 8-15 burpees 3. 8-15 cal bike or ski 4. 10-20 push press 20/15kg 5. rest Post your score!
Sa. 2. Nov. a) mobility 3min 1:00 each elbow instep rotation hand walk hip crossovers b) warm up 5min in teams of 2 2 rounds 10 straight leg sit ups 10 kb deadlifts / russian swings partner rows c) conditioning 30min in teams of 2 amrap 30min 10/9/8 cal row 10 toes to bar 10 kb swings 32/24kg on every 5:00 starting at 0:00 partner 1: 100m single arm kb farmers carry partner 2: 200m run Post your score!
