Workouts of the Week 09-01 t/m 15-01

Maandag 09-01

AMRAP 10:

10 air squats
9 DB snatches, right arm (15/22.5 kg)
10 push-ups
9 DB snatches, left arm

 

Dinsdag 10-01

For time:

45 chest-to-bar pull-ups
30 shoulder-to-overheads (56/84 kg)

 

Woensdag 11-01

3 rounds for time:

20 burpee box overs (61/76 cm)
400-m run

 

Donderdag 12-01

AMRAP 20 with a partner:

200-m run
1:00 plank hold
– Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns.

 

Vrijdag 13-01

For load

15-12-9:
Thrusters

– Rest 3:00 between sets

 

Zaterdag 14-01

AMRAP 10:

60 bar-facing burpees
30 overhead squats (90/120 lb)
10 muscle-ups

 

Zondag

3 rounds for time with a partner:

25 sit-ups
18/25 cal. Echo bike
– One partner bikes while the other sit-ups.  Then switch.

Rest 2:00

 

3 rounds for time:

25 GHD sit-ups
18/25 cal. Echo bike
– One partner bikes while the other sit-ups.  Then switch.