Workouts of the Week 23-01 t/m 29-01

Maandag 23-01

AMRAP 8:

2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.

 

Dinsdag 24-01

7 sets for load:

5 strict weighted pull-ups
5 strict weighted ring dips

 

Woensdag 25-01

AMRAP 15:

1:00 handstand hold
1:00 L-sit
15 shoulder presses (29/43 kg)
15 GHD sit-ups

 

Donderdag 26-01

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (35/50 lb)
Bar-facing burpees

For load:
1-rep-max clean

 

Vrijdag 27-01

For time:
21-15-9-15-21:

Burpees
Chest-to-bar pull-ups

 

Zaterdag 28-01

AMRAP 20 with a partner:

400-m run
100 KB swings (24/32 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.

 

Zondag 29-01

On a 1:30 clock x 5 sets:

10 toes-to-bars
10 deadlifts (34/52 kg)
Max unbroken hang power cleans
– Rest 1:00 between sets.