Archief voor april 2021

EMOM24 1e min = 10 unbroken hang power cleans 60/40 2e min = 10 unbroken bent over rows wide grip 60/40 3e min = abmat sit ups till the end 4e min = rest

8 Rounds for time of: 10 alternating single arm devil press 27.5/20 1 turksh get up 27.5/20 left & right 15 box jumps 24/20

Amrap 20 10 kettelbell snatch 24/16 15 V-ups 20 shuttle run [4meter]

EMOM 7 5-10 thruster 50/35 EMOM 7 10 -15 body weight deadlifts Tabata mix 20sec work, 10sec rest x 16 1 = burpee 2 = hollow hold 3 = burpee 4 = hollow hold 5 = burpee 6 = hollow hold 7 = burpee 8 = hollow hold 9 = burpee 10 = hollow hold…

Amrap 15 16 dumbbell push jerk 20/15 8 stone squat 55/43 24 alternating lunges

7 rounds for time of: 10 dumbbell box step overs 22.5/15 30 double under 10 box dips

Amrap 17 7 overhead squat 45/35 11 bent over row 45/35 15 single arm kettlebell floor press 32/24

10 Rounds for time of: 10/7 calories assault bike 10 hang power snatch 40/30 10 pistol squats

EMOM 7 5-10 sumo deadlift high pull 60/42.5 EMOM10 10-15 push ups For time of: 10-9-8-7-6-5-4-3-2-1 kettlebell deadlift 32/24 kettlebell clean 32/24 kettlebell swings 32/24

For time of: 1000m/ 800m row 50 x 1/2 body weight front squat 750m/ 600m row 30 x 3/4 body weight front squat 500m/ 400m row 10 x body weight front squat 250m/ 200m row 5 x 125% body weight front squat