Workouts of the Week 16-12 t/m 22-12
Maandag 16-12
| Iedere 2min voor 7 sets: |
| 3 Hang power cleans |
| 2 Front squats |
| 1 Jerk |
| 5min Amrap: |
| Reverse burpees |
Dinsdag 17-12
| EMOM tot falen: |
| 2 Back squats |
| *start op 20/15 en werk iedere minuut |
| op met 10/5kg |
| 12min Amrap in teams van 2: |
| 12 Wall balls over het rek |
| 12 Partner wall ball sit ups |
Woensdag 18-12
| 7min Amrap |
| 7 Pull ups |
| 7 Box jumps 24″/20″ |
| 3min rust |
| 5min Amrap |
| 5 Chest to bar pull ups |
| 5 Burpees to target |
| 3min rust |
| 3min Amrap |
| 3 Bar muscle up |
| 3 Burpee box jumps 24″/20″ |
Donderdag 19-12
| 20min Amrap: |
| 10 Dumbbell Snatches L |
| 10 Dumbbell Shoulder to overhead L |
| 10 Dumbbell Snatches R |
| 10 Dumbbell Shoulder to overhead R |
| 200m rennen |
| *22,5/15kg |
Vrijdag 20-12
| Op een 25min lopende klok. |
| Voor tijd: |
| 10-9-8-7-6-5-4-3-2-1 |
| Deadlifts @ lichaamsgewicht |
| Burpees over de bar |
| Cap:15min |
| In de resterende tijd zoek je jouw: |
| 5rm Deadlift |
Zaterdag 21-12
TWELVE DAYS OF CHRISTMAS
Zondag 22-12
| Voor tijd: |
| 100 Double unders |
| 75 Sit ups |
| 50 Russian kettlebell swings 24/16 |
| 25 Shuttles |
| 50 Sit ups |
| 75 Russian kettlebell swings 24/16 |
| 100 Double unders |
| Cap: 25min |
