WORKOUTS OF THE WEEK 11-04 T/M 16-04

Dinsdag 11-04

AMRAP 20 with a partner:

50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

Woensdag 12-04

7 sets for load:

1 front squat + 3 back squats

Donderdag 13-04

6 x 2:00 min rounds:

5 deadlifts (heavy)
Max muscle-ups in the remaining time
– Rest 1:00 between rounds.
– Score both the deadlift and muscle-up (reps).

Vrijdag 14-04

EMOM 16:

Even minutes: max handstand hold
Odd minutes: max L-sit hold
– Score is total cumulative time combined.

Zaterdag 15-04

For time:
5-10-15-20-25-30:

Clean and jerks (29/43 kg)
Burpees

Zondag 16-04

For time:
5 rounds:

15 DB box-overs (15/22.5 kg) (51/61 cm)
200 m run
– Use two DBs for the box-overs.