WORKOUTS OF THE WEEK 13-11 T/M 19-11

Maandag 13-11

PROGRESSIVE WARM-UP | 8:00

1 set:
5 inchworm + push-ups
5 up-downs
5 burpees
10 air squats (heels down)
:30 single-unders

1 set:
10 lateral leg swings/leg
3 bar-facing burpees, slow
3 bar-facing burpees, fast
10 air squats (knees out)
:30 single-unders

1 set:
:15 Samson stretch/leg
4 bar-facing burpees, slow
4 bar-facing burpees, fast
10 air squats (depth below parallel)
:30 single-unders

Mini Round

1 set:
8 bar-facing burpees
8 front squats
40 single-unders

 

WORKOUT

4 rounds for time:
15 bar-facing burpees
15 front squats (38/52 kg)
75 single-unders

 

Post workout:
EMOM 5:
5 strict ring dips
Hold the bottom and top for :01 each.

 

 

Dinsdag 14-11

5 sets for load:
3 split jerks
– Lift once every 3:00.

 

Woensdag 15-11

5 rounds for time:
7 hang power snatches (34/52 kg)
3 rope climbs

 

Donderdag 16-11

4 rounds for time:
1:00 cumulative plank hold
400-m run

 

Vrijdag 17-11

3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (61/84 kg)

 

Zaterdag 18-11

For time with a partner:
1000 rucksack step-ups (15/20 kg) (20 in)
– Both partners work at the same time.

Don’t forget to bring a rucksack!

 

Zondag 19-11

AMRAP 20:

AMRAP 10:
5 shuttle runs (25ft)
8 handstand push-ups