Workout of the day
3 rounds for time of:
400m Run
30 Box jump overs, 24″/20″
200m Run
10 Pull-ups

Challenge of the month
Strict pull-up ladder
* Voeg elke dag één strict pull-up toe.

Workout of the day
Complete as much reps as possible in 30 minutes of:
10 Ring rows
20 Push-ups
30 Squats
15 Ring rows
30 Push-ups
45 Squats
20 Ring rows
40 Push-ups
60 Squats
25 Ring rows
50 Push-ups
75 Squats
30 Ring rows
60 Push-ups
90 Squats
* In teams van twee.

Workout of the day
10 rounds for time of:
30 Double-unders
15 Single arm dumbbell thrusters, 22.5kg/15kg

Workout of the day “At home style”
10 rounds for time of:
30 Double-unders
15 Single arm odd object thrusters

Workout of the day
20 min AMRAP of:
3 Cal. Row
3 Dumbbell bench press, 22.5kg/15kg
6 Cal. Row
6 Dumbbell bench press, 22.5kg/15kg
9 Cal. Row
9 Dumbbell bench press, 22.5kg/15kg
12…
12…

Workout of the day “At home style”
20 min AMRAP of:
3 Shuttle sprints
3 Odd object floor press
6 Shuttle sprints
6 Odd object floor press
9 Shuttle sprints
9 Odd object floor press
12…
12…
* 1 Shuttle sprint = 5m

Workout of the day
For time:
500m Row
15 Squat snatches, 50kg/35kg
500m Row
12 Squat snatches, 50kg/35kg
500m Row
9 Squat snatches, 50kg/35kg

Workout of the day “At home style”
For time:
100 Double-unders
15 Odd object squat snatches
100 Double-unders
12 Odd object squat snatches
100 Double-unders
9 Odd object squat snatches