Workouts of the Week 22-05 t/m 28-05

Maandag 22-05

4 rounds for reps:

1:00 calorie burn
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 rest

 

Dinsdag 23-05

For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats

1-2-3-4-5-6-7-8-9-10:
Strict ring dips

– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc

 

Woensdag 24-05

7 sets for load:

1 power clean
1 hang power clean
1 jerk

 

Donderdag 25-05

6 rounds for time:

12 DB deadlifts (15/22.5 kg)
9 DB front rack lunges
200-m run
– Use two DBs.

 

Vrijdag 26-05

AMRAP 12:

12 front squats (34/52 kg)
30 crossovers

 

Zaterdag 27-05

With a partner:
Every :90 for 30:00:

10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (51/61 cm)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.