Workout of the day
9-7 and 5 reps for time of:
Bar muscle-ups
Clean and jerks, 85kg/57,5kg
Challenge of the month
Week 3: 25 GHD Sit-ups
Workout of the day
20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats
20/15 Calories row
Challenge of the month
Week 3: 25 GHD Sit-ups
Workout of the day
Overhead squat 1-1-1
Front squat 3-3-3
Back squat 5-5-5
Challenge of the month
Week 3: 25 GHD Sit-ups
Workout of the day
With a continuously running clock, 20 min AMRAP of:
200m Run
Max Back extensions
Max Sit-ups
Rest
*In teams van 4. Wissel wanneer de persoon klaar is met 200m run.
Challenge of the month
Week 2: 25 GHD Sit-ups
Workout of the day
With a continuously running clock, 20 min AMRAP of:
200m Run
Max Back extensions
Max Sit-ups
Rest
*In teams van 4. Wissel wanneer de persoon klaar is met 200m run.
Challenge of the month
Week 2: 25 Back extensions
Workout of the day
For time:
500m Row
50 Thrusters, 20kg/15kg
400m Row
40 Thrusters, 20kg/15kg
300m Row
30 Thrusters, 20kg/15kg
200m Row
20 Thrusters, 20kg/15kg
100m Row
10 Thrusters, 20kg/15kg
Challenge of the month
Week 2: 25 Back extensions
Workout of the day
“Power Elizabeth”
21-15 and 9 reps for time of:
Power cleans, 60kg/42,5kg
Ring dips
Challenge of the month
Week 2: 25 Back extensions
Workout of the day
5 3-minute rounds of:
15 Pull-ups
15 Box jumps, 30″/24″
Max Calories row
* Rest 3 minutes between rounds.
Challenge of the month
Week 2: 25 Back extensions
Workout of the day
Shoulder press 1-1-1
Push press 3-3-3
Push jerk 5-5-5
Challenge of the month
Week 2: 25 Back extensions
Workout of the day
In front of a clock set for 12 minutes:
1 min Muscle-ups
1 min Dumbbell Squat snatch, 22.5kg/15kg
2 min Muscle-ups
2 min Dumbbell squat snatch, 22.5kg/15kg
3 min Muscle-ups
3 min Dumbbell squat snatch, 22.5kg/15kg
Challenge of the month
Week 2: 25 Back extensions
