Di. 27. Aug. a) mobility & warm up 5min line drills b) conditioning 30min 10 rounds for time 3 clean & jerks 70/50kg 200m run 1 round of ""Cindy"" 1 round of ""Cindy"" is: 5 pull ups 10 push ups 15 air squats compare to 22.8.2023 Post your score!
Mo. 26. Aug. a) mobility 3min 1:00 each elbow instep rotation down dog to seal calf stretch b) warm up 5min on every 2:30 x 2 5 scapula push ups + 5 push ups 10 straight leg sit ups 50 single unders remaining time row c) pause bench press 12min build to a heavy 3 rep bench press 3 seconds pause at 3-5cm above chest on way up d) conditioning 20min for time 5-10-20-10-5 toes to bar 15-30-60-30-15 cal row 25-50-100-50-25 double unders Post your score!
So. 25. Aug. a) mobility 4min 1:00 each elbow instep rotation samson stretch hand walk + push up calf stretch b) warm up 8min 2 rounds 1:00 burpees 1:00 row 1:00 step ups 1:00 bike / ski c) conditioning 35min emom 35min (7 rounds) 1. 8-15 burpees 2. 8-15 cal row 3. 10-20 db step ups 4. 8-15 cal bike or ski 5. rest Post your score!
Sa. 24. Aug. a) mobility 3min 1:00 each elbow instep rotation hand walk kneeling lat stretch b) warm up 6min in teams of 2 5 plank push ups 5 scapula push ups 5 push ups 10 good mornings 10 ring rows partner rows c) conditioning 30min in teams of 2 amrap 30min 10 wall walks 20 deadlifts 100/70kg 30 pull ups 40 cal row Post your score!
Fr. 23. Aug. a) mobility & warm up 5min line drills b) tempo front squat 12min build to a heavy 3 rep front squat 5 sec negative c) conditioning 18min for time 30-20-10 power snatches 40/30kg front squats 400m run Post your score!
Do. 22. Aug. a) mobility 3min 1:00 each hand walk elbow instep rotation scorpion b) warm up 4min tabata (20 sec on / 10 sec off) plank push ups plank shoulder taps c) skill handstand walk 8min d) conditioning 24min 5 rounds for total reps 1:00 cal bike 1:00 ring dips 1:00 cal ski 1:00 handstand push ups 1:00 rest Post your score!
