Workouts of the Week 06-02 t/m 12-02

Maandag 06-02

AMRAP 20:

10 single-arm KB swings, right (16/24 kg)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (29/43 kg)
10 barbell back rack lunges, left
– KB swings to eye level.

 

Dinsdag 07-02

3 rounds for reps:

1:00 handstand push-ups
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

 

3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

 

Woensdag 08-02

7 sets for load:

5 front squats

 

Donderdag 09-02

5 rounds for time with a partner:

30 alternating DB snatches (22.5/32.5 kg)
20 box jump-overs (51/61 cm)
– Resting partner hangs from the pull-up bar.

 

Vrijdag 10-02

For time:

800m run
40 v-ups
600m run
40 v-ups
400m run

 

Zaterdag 11-02

AMRAP 13:

8 deadlifts (47/70 kg)
5 hang power cleans (47/70 kg)
3 bar muscle-ups

 

Zondag 12-02

Every 3:00 x 7 sets for load:

50 double-unders
5 push presses