Archief voor maart 2021

For time of: 50/35 calories row 30 hang power snatch 55/37.5 30 box jump 103/76cm!!! 30 back rack lunges 55/37.5 50/35 calories row

10-9-8-7-6-5-4-3-2-1 body weight front squat or 50% 1RM 3-6-9-12-15-18-21-24-27-30 kettlebell swing 24/16 after each set 10 push ups

A = EMOM 5 Pull up/ring row 5-10 strict pull ups or 5 -10 ring rows B = EMOM7 5-10 bent over row wide grip 50/35 C = conditioning 6 rounds of 1 min of: 11/7 cals assault bike rest of the time hang power cleans 65/45 1 min rest total score = calories x…

EMOM30 1th min = 10-16 dumbbell/kettlebell front rack lunges 20/15 2nd min = 10-15 V-ups 3rd min = 10-15 push press 50/35

21-18-15-12-9-6-3 one arm side dumbbell/kettlebell deadlift 32/24 burpee box jump over 24/20inch

6 rounds for time of: 140m shuttle run [ 35 x 4m ] 20 single dumbbell back squat 27.5/20 20 push ups

12 rounds for time 6 single arm dumbbell clean & jerk 25/17.5 left & right 8 single arm bent over row 27.5/17.5 left & right 10 abmat sit ups straight legs

Amrap 20 5 shoulder press 50/35 10 V-ups 15 russian kettlebell swings 28/20

8 rounds for time of: 12 single arm devil press 25/17.5 40 double unders 10 dumbbell box step overs 24/20inch

Amrap 18 16 box jumps 30/24 14 abmat sit up straight legs 12 dumbbell snatches 22.5/15