Archief voor november 2022

HEAVY DAY Deadlift 7 sets for load 3-3-3-3-3-3-3

RX On a 15:00 clock 1,700/2,000-m row In the remaining time Amrap 10 ring dips10 bar muscle-ups

3 rounds for time 20 burpees21 dumbbell snatches 15/22.5kg12 dumbbell thrusters 15/22.5kg

HEAVY DAY Hang power snatch & hang power clean 5 sets for load 3 hang power snatches 5 sets for load 3 hang power cleans

Partner workout ‘You go i go’ 3 Rounds for time 400m run30 kettlebell swings 16/2418 pull ups straight after that 45 clean & jerks 42.4/62.5

3 rounds for time 400/500-m row or assault bike12 deadlifts 47.5/7021 box jumps 20/24

5 rounds for time: 200-m run20 pull-ups200-m run20 push-ups200-m run20 sit-ups200-m run20 air squats

HEAVY DAY Back squat 5-5-3-3-3-1-1-1-1-1

2 rounds for time 100 double-unders25 shoulder-to-overheads 30/42.525 burpees

For time: 30 clean and jerks 42.5/62.5 or For time 30 snatches 42.5/62.5