Workout Of the Day

Monday, December 5
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8a11e7dc-7fff-5c43-c5df-9e331c51fa04">AMRAP X 6</span></p><p dir="ltr"><span id="docs-internal-guid-8a11e7dc-7fff-5c43-c5df-9e331c51fa04">8 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-8a11e7dc-7fff-5c43-c5df-9e331c51fa04">8 Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-8a11e7dc-7fff-5c43-c5df-9e331c51fa04">8 Cossack Squats</span></p><p dir="ltr"><span id="docs-internal-guid-8a11e7dc-7fff-5c43-c5df-9e331c51fa04">:20/side Banded Front Rack Stretch</span></p>
Weightlifting
Clean (20 MINS TO BUILD TO 1RM Clean)
Metcon
"Infinite Sequence" (AMRAP - Rounds and Reps)
AMRAP X 10
5 Power Cleans (135/95lb)(60/45kg)
10 Front Rack Lunges
15 T2B
<p><span id="docs-internal-guid-a1429c4a-7fff-e356-c04b-dc3ae3dd676a">(Last seen 6/1/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-ca24cb3b-7fff-1ce2-4c08-41df5e00f22a">1:00 Forearm Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-ca24cb3b-7fff-1ce2-4c08-41df5e00f22a">1:00 Knees to Chest Stretch</span></p>

WOD de Demain

 Nouveaux crénaux horaires !
 Hello Tembo !
Nous sommes de plus en plus nombreux à faire grossir la communauté. C'est un immense plaisir pour nous de voir la famille s'agrandir !
Dans le but de pouvoir poursuivre notre mission et vous accueillir tous dans les meilleures conditions, nous avons ajouté deux créneaux à l'horaire actuel.
 VENDREDI 20H10 : WOD
 SAMEDI 09:00 : TEAM WOD
Nous cherchons encore d'autres possibilités et quels seraient les créneaux horaires qui pourraient le plus vous intéressés. Vous avez une idée/une proposition ? Dites-le nous ! tembo@tribe-concept.be
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">2:00 EZ Pace Bike</span></p><p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">Into..</span></p><p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">2 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">10 Bootstrapper Squats</span></p><p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">10 Single DB Curl</span></p><p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">10 Alt. Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">10 Jump Squats</span></p><p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">Into..</span></p><p dir="ltr"><span id="docs-internal-guid-fd5d4c6c-7fff-790a-0d48-bd20f56f8dca">2:00 Bike @ Moderate Pace</span></p>
Weightlifting
Metcon
Skill/Strength (Weight)
<p dir="ltr"><span id="docs-internal-guid-877af17d-7fff-0997-174f-648c62ad7d6e">E2MOM X 5</span></p><p dir="ltr"><span id="docs-internal-guid-877af17d-7fff-0997-174f-648c62ad7d6e">12 DB Hammer Curls</span></p><p dir="ltr"><span id="docs-internal-guid-877af17d-7fff-0997-174f-648c62ad7d6e">12 Banded Tricep Ext.</span></p>
"Stitches"
EMOM X 20
Minute 1: 15/12 Cal Bike
Minute 2: 15 Box Jumps (24/20)
Cooldown
<p dir="ltr"><span id="docs-internal-guid-26038da9-7fff-2f35-ab07-8d5cde60db7b">1:00/side Couch Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-26038da9-7fff-2f35-ab07-8d5cde60db7b">1:00/side KB Calf Smash</span></p>