Archief voor maart 2021

EMOM 5 5-10 strict pull ups or 5 -10 ring rows EMOM 7 5-10 bent over row 55/37.5 Tabata mix it 8 rounds of: 20 sec front rack lunges 20/15 10 sec rest 20 sec barbell curl 20/15 10 sec rest 20 sec hollow hold 10 sec rest

Amrap 18 16 box jumps 30/24inch 14 pike sit ups 12 dumbbell snatches 22.5/15

27-21-15-9 hang squat cleans 50/35 55-40-25-10 push ups

50-40-30-20-10 calories row burpee over the row V-ups cut off 40

EMOM28 1th min = 15-20 kettlebell swings 32/24 2nd min = 20-30 hollow rockings 3rd min = 40-60 double unders 4th min = rest

For time: 30/21 assault bike calories 50 back squats 50/35 30/21 assault bike calories 20 handstand push up in pike on a box 30/21 assault bike calories

8 rounds for time of: 15 sumo deadlift high pull 35/25 20 alternating lunges 10 dumbbell/kettlebell floorpress 20/12

Amrap 15 10 hang power snatches 40/27.5 20 air squats 30 double under

EMOM24 1th min 6-8 stone to shoulders 55/43 2nd min 11/8 calories row 3th min burpees till the end 4th min rest