Woensdag 28 september 2016

A: 10-8-6-4-2 Weighted pull ups Rest 90 seconds between sets B: 5 x max effort front lever C: 5 x max effort back lever

Maandag 26 september 2016

In teams of two 28 minute AMRAP 21 box jump overs 20/16 14 wall balls 9/6 7 chest to bar pull ups

Vrijdag 23 september 2016

With a running clock 0:00 – 5:00 AMRAP 10 pull ups 5 box jumps 30/24 5:00-15:00 Back squat 5 RM 15:00 – 20:00 AMRAP 10 pull ups 5 box jumps 30/24

Donderdag 22 september 2016

Workout of the Day AM: 50-40-30-20-10 Double unders 5-4-3-2-1 Muscle ups   PM: 100-80-60-40-20 Shuttle sprint (20 meter) 50-40-30-20-10 Double unders 25-20-15-10-5 Push ups  

Woensdag 21 september 2016

In teams of two For time “Kim” 60-40-20 Power clean 60/40 Burpees *straight in to * “Lotte” 20-40-60 Front squat 60/40 Toes to bar

Dinsdag 20 september 2016

AM: A1: Bench press 5RM A2: Weighted pull up 5RM B1: Bench press 5 x 7 @ 80% B2: Weighted pull up 5 x 7 @50-60%   PM: “Boat race” 3 rounds, each for time 500 meter row 400 meter... Lees Meer