Workout of the day
“Team Marston”
20 min AMRAP of:
1 Partner deadlift, 183,5kg/128,5kg
10 Synchronized toes-to-bar
15 Synchronized bar-facing burpees
*In teams van twee.
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000
Workout of the day
3 rounds for time of:
15 Shoulder to overhead, 70kg/47.5kg
500m Row
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000
Workout of the day
A.
Front squat 2-2-2-2-2
B.
9-15-21 reps for time of:
Front squats, 42.5kg/30kg
Chest-to-bar pull-ups
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
7 rounds for time of:
400m Run
7 Right-arm kettlebell snatches, 32kg/24kg
7 Left-arm kettlebell snatches, 32kg/24kg
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
7 rounds for time of:
400m Run
7 Right-arm kettlebell snatches, 32kg/24kg
7 Left-arm kettlebell snatches, 32kg/24kg
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
For time:
100 Double-unders
21 Bar muscle-ups
100 Double-unders
15 Bar muscle-ups
100 Double-unders
9 Bar muscle-ups
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
7 min AMRAP of:
3 Sumo deadlift high pulls, 42.5kg/30kg
3 Shoulder press, 42.5kg/30kg
*Voeg elke ronde 3 reps toe
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
Bench press 1-1-1-1-1-2-2-3-3-3-5
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
For time:
100 Pull-ups
200 Burpees
3000m SkiErg
*In teams van vier. Wissel elke 30 seconden.
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
Workout of the day
3 rounds for time of:
75 Air squats
50 Box jumps, 20″
25 Power snatches, 35kg/25kg
Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg
Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000
