Workouts of the Week 06-03 t/m 12-03

Maandag 06-03

7 sets for load:

3 overhead squats

 

Dinsdag 07-03

For time:

 

400m Run

then…

21-15-9-3:
Toes-to-bars
DB box step-ups (51/61 cm) (15/22.5 kg)
Alternating DB snatches (15/22.5 kg)

then…

400m run

– Use a single DB for step-ups and DB snatches.

 

Woensdag 08-03

4 rounds for time:

400-m run
20 DB hang power cleans (12.5/15 kg)
100-m DB front rack carry (12.5/15 kg)
– Use two DBs for all movements.

 

Donderdag 09-03

AMRAP 10:

20 wall-ball shots (6/9 kg)(3/3.4 m)
10 strict pull-ups

 

Vrijdag 10-03

Open 23.3

 

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (29/43 kg)
5 wall walks
50 double-unders
12 snatches (43/61 kg)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (56/84 kg)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (70/102 kg)

 

Zaterdag 11-03

AMRAP 15 with a partner:
5-10-15-20…

Clean and jerk (56/84 kg)
Synchronized sit-ups
Synchronized box jump-overs (51/61 cm)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.

 

Zondag 12-03

3 rounds for time:

20 KB deadlifts (16/24 kg)
60 double-unders
30-m KB farmers carry