Archief voor april 2021

10-9-8-7-6-5-4-3-2-1 stone to shoulders 55/43 2-4-6-8-10-12-14-16-18-20 single arm dumbbell jerks 27.5/20

For time of: 300 double unders 40 box dips 200 double unders 25 pike position handstand push up on a box 100 double unders 40 box dips 200 double unders 25 pike position handstand push up on a box 300 double under

3 rounds for time of: 800m run 15 squat snatch 50/35

“Kalsu” 100 thrusters for time 62.5/42.5 start with 5 burpees every minute on the minute

6 Rounds for time of: 30/21 calories assault bike 7 shoulder press 55/37.5 16 single arm dumbbell row 27.5/20

8 rounds of 3 min of: 10-15 medicine ball cleans 20/14 12m2 [16m] walking overhead med ball lunges 20/14 10-15 push up remaining time = rest

For time of: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 body weight deadlift in between 20 shuttle runs [4 meter]

EMOM 27 10-15 push press 50/35 5-10 bent over row 50/35 10-15 V-ups

A 1 4 x 80sec work of: 10/7 calories assault bike sprint rest of time air squat 1 min rest 3 min rest in between A1 and A2 A2 4 x 80sec work of: 10/7 assault bike sprint rest of time hang power snatch 40/30 1 min rest score = total reps air squat, hang…

Amrap 22 21-18-15-12-9-6-3 burpees on a plate in between sets 400m run