Workouts of the Week
Maandag 30-09
AMRAP 15:
Double-KB front-rack carry (50 m) (12/16 kg)
10 burpees to target (6 in)
Dinsdag 01-10
3 rounds for time with a partner:
30 squat cleans (20/29 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Woensdag 02-10
5 rounds for time:
15 push jerks (29/43 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (29/43 kg)
Donderdag 03-10
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses
Vrijdag 04-10
For time:
50 deadlifts (25/34 kg)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
Zaterdag 05-10
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (10/15 kg)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Zondag 06-10
5 rounds for time:
3 jumping muscle-ups
5 thrusters (29/43 kg)
