Workouts of the Week 04-09 t/m 10-09

Maandag 04-09

6 rounds for time:

12 DB deadlifts (15/22.5 kg)
9 DB box step-up (15/22.5 kg) (51/61 cm)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.

 

Dinsdag 05-09

AMRAP 12:

9 pull-ups
3 front squats (43/61 kg)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.

 

Woensdag 06-09

Every 2:00 for 30:00:

2 clean and jerks
– Add load every 10:00.

 

Donderdag 07-09

EMOM 10:
Even: row for max calories
Odd: 25 double-unders

Rest 5:00

For time:
1-mile run

 

Vrijdag 08-09

For time:

30 deadlifts (70/102 kg)
40 wall-ball shots (6/9 kg) (2.7/3 m)
50 KB swings (16/24 kg)

 

Zaterdag 09-09

5 rounds of AMRAP 3:

3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

 

Zondag 10-09

For time:
15-12-9:

Thrusters (29/43 kg)
Pull-ups

-Rest 5:00

12-9-6:

Thrusters
Pull-ups

– Rest 5:00

9-6-3:

Thrusters
Pull-ups