Workouts of the Week 03-04 t/m 09-04

Maandag 03-04

2 sets:
AMRAP 3:
100-m run
10 pull-ups

AMRAP 3:
Freestanding handstand hold

– Rest 2:00 between sets.

 

Dinsdag 04-04

EMOM 16:

Min. 1 | 200 Single unders
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

 

Woensdag 05-04

3 rounds for time:

400m run
25 bench presses (43/61 kg)

 

Donderdag 06-04

AMRAP 30:

800-m run
40 walking lunges
20 GHD sit-ups
100-m DB farmers carry (12.5/15 kg)
– Use two DBs for the carry.

 

Vrijdag 07-04

For time:
60-48-36-24-12:

Double-unders

30-24-18-12-6:
DB power cleans (35/50 lbs)

 

Zaterdag 08-04

For time with a partner:

30 snatches (34/52 kg)
30 synchronized bar-facing burpees
24 snatches (43/61 kg)
24 synchronized bar-facing burpees
18 snatches (47/70 kg)
18 synchronized bar-facing burpees
12 snatches (56/84 kg)
12 synchronized bar-facing burpees

 

Zondag 09-04

AMRAP 20:

5 handstand push-ups
10 alternating single-leg squats
15 pull-ups