Archief voor september 2022

HEAVY DAY Bench press 3-3-3-3-3-3-3 Post skill work EMOM 8:20 handstand hold– Rest :40

Every 5:00 x 5 rounds 12/15 calorie assault bike12 hang power cleans 42.5/62.515 lateral burpees over the barbell12 alternating front-rack lunges 42.5/62.5

5 sets AMRAP 3 3 bar muscle-ups5 double DB deadlifts 15/22.57 box jump-overs 20/24 Rest 1:00 between sets

3 rounds for time 24 back squats 42.5/62.518 push presses

5 rounds for time :30 L-sit hold:30 plank hold:30 chin-over-bar hold:30 plank hold

3 rounds for time 800/1,000-m row After each round perform 2 double-unders for each stroke taken

HEAVY DAY Bench press 3-3-3-3-3-3-3

7 rounds for time 10 burpees-to-target 15cm20 sit-ups

Helen 3 rounds for time400-m run21 kettlebell swings 16/2412 pull-ups

For time 42-30-18Knees-to-elbows 21-15-9Front squats 55/85