Workouts of the Week
Maandag 09-09
Benchmark “Loredo”
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
Dinsdag 10-09
For time:
15-12-9:
Thrusters (25/34 kg)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
Woensdag 11-09
3-3-3-3-3 reps for load:
Front squat
Donderdag 12-09
AMRAP 20:
10 push presses (29/43 kg)
10 kettlebell swings (16/20 kg)
10 box jumps (51/61 cm)
Vrijdag 13-09
Every 4:00 for 5 sets:
17/24-cal burn
– Athletes may use any machine.
– Rest with the remaining time.
Zaterdag 14-09
On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (4/6 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (43/61 kg)
40 bar-facing burpees
40 wall-ball shots (4/6 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (43/61 kg)
Zondag 15-09
2 sets:
AMRAP 3:
100-m run
5 pull-ups
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
