Workouts of the Week 11-09 t/m 17-09

Maandag 11-09

9-15-21-27 reps for time:

V-ups
DB thrusters (10/12.5 kg)
– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

 

Dinsdag 12-09

"Grace"

For time:

30 clean and jerks (43/61 kg)

 

Woensdag 13-09

EMOM 12:

Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

 

Donderdag 14-09

5 sets for load:

5 front squats

 

Vrijdag 15-09

AMRAP 7:

Max bar muscle-ups
– Perform 6 burpee box jumps (51/61 cm) at the start of each minute including the start of the workout.

 

Zaterdag 16-09

2 rounds for time:

30.5-m DB/KB walking lunges (24/32 kg)
400-m run
10 wall walks
400-m run
– Use two DB/KBs held in a farmers carry.

 

Zondag 17-09

AMRAP 30 with a partner:

100-calorie Burn
100 KB snatches (24/32 kg)
100 toes-to-bars
– Split work as needed with one person working at a time.