Workouts of the Week 02-09 t/m 08-09
Maandag 02-09
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Dinsdag 03-09
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
400-m run
Woensdag 04-09
For time:
21-15-9
Hang power snatches (34/52 kg)
Box jumps (51/61 cm)
Donderdag 05-09
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (6/9 kg) (2.7/3 m)
Vrijdag 06-09
For time:
30 Russian KB swings (16/24 kg)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
Zaterdag 07-09
30-cal burn
20 burpees
10 power cleans (47/70 kg)
Zondag 08-09
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (16/24 kg)
50 double-KB push presses
Single-KB overhead walking lunge (30.5 m)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
