Maandag 07-10
Every 5:00 for 5 rounds:
25 double-unders
5 kipping pull-ups
10 push jerks (29/43 kg)
Alternating double-dumbbell front-rack lunges (15.2 m) (20/35 lb)
– Rest with the remaining time in the intervals.
Dinsdag 08-10
“Nancy”
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)
Woensdag 09-10
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
Donderdag 10-10
For load:
3-3-3-3-3
Deadlift
Vrijdag 11-10
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (4/6 kg) (2.7/3 m)
Zaterdag 12-10
For time:
20 DB presses (12.5/15 kg)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats
20 DB presses (12.5/15 kg)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats
Zondag 13-10
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (29/43 kg)
Box jump-overs (51/61 cm)
– Step down from the box.
