26 januari 2020: Workout of the day

Workout of the day
Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000

25 januari 2020: Workout of the day

Workout of the day
Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000

24 januari 2020: Workout of the day

Workout of the day
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000

23 januari 2020: Workout of the day

Workout of the day
7 rounds of:
2 min AMRAP of:
20/15 Calorie Echo Bike
Max Wallball shots, 20lbs/14lbs
*Rest 2 minutes between rounds.

Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000

22 januari 2020: Workout of the day

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

21 januari 2020: Workout of the day

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

20 januari 2020: Workout of the day

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

19 januari 2020: Workout of the day

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

18 januari 2020: Workout of the day

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

17 januari 2020: Workout of the day

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