Workouts of the Week
Maandag 15-04
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Dinsdag 16-04
3 rounds for time:
50 sit-ups
30 deadlifts (43/61 kg)
Woensdag 17-04
5 x 2:30 rounds:
10 overhead squats (29/43 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Donderdag 18-04
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)
Vrijdag 19-04
3 rounds for time:
21 power cleans (47/70 kg)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
21 power cleans (47/70 kg)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
Zaterdag 20-04
AMRAP 25 with a partner:
20 wall-ball shots (2.7/3 m)(6/9 kg)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.
Zondag 21-04
5-10-15-20-25
Burpees
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm
