Workout of the day
“Cindy”
20 min. AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
For time:
Buy-in:
10 Rope climbs
Then, 3 rounds of:
20 Kettlebell Russian swings, 24kg/16kg
50m Overhead carry, 24kg/16kg
* Use one kettlebell
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
For time:
5K Row
* In teams of two
* Switch every 250m
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
BIRTHDAY WOD SVEN
4 rounds for time of:
15 Wallball shots, 20lbs/14lbs
10 Burpees
200m Run
Rest 3:00
For time:
60 Wallball shots, 20lbs/14lbs
40 Burpees
800m Run
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
3 rounds, each for time, of:
4 Synchronized push jerks, 85kg/60kg
5 Synchronized back squats, 85kg/60kg
6 Synchronized power cleans, 85kg/60kg
40 Pull-ups
50 Push-ups
60 Sit-ups
*Rest 3 minutes between rounds.
*In teams van twee. De gymnastics deel je op.
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
21-15-9 reps for time of:
Hang power snatches, 42.5kg/30kg
Ring dips
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
Deadlift
2-2-2-2-2-2-2-2-2-2 (10x)
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
BIRTHDAY WOD MAURO
Five 2-minute rounds of:
10 Front squats, 60kg/42.5kg
10 Box jumps, 24″/20″
In the remaining time: Row for max Cal.
* Rest 2 min. between rounds
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
Push press
10-5-3-1-1-1-3-5-10
Accessory of the week
Zie glassboard in de lounge.
Workout of the day
For time:
23 Shuttle runs
*7.5m heen en 7.5m terug = 1 rep
Directly into:
16 rounds of:
9 Burpees over the bar
3 Sumo deadlift high pulls, 60kg/42.5kg
Accessory of the week
Zie glassboard in de lounge.
