Archief voor november 2022

For time: 800/1,000-m row100-m kettlebell carry 24/32800/1,000-m row20 dumbbell turkish get-ups 15/22.5800/1,000-m row100 air squats

DIANE 21-15-9 Deadlifts 70/102.5kgHandstand push-ups

Amrap 12 400-m run8 dumbbell squats 15/22.530 double-unders

Every 2:00 for 3 sets 1 bench press Every 2:00 for 3 sets 3 bench presses Every 2:00 for 3 sets 5 bench presses

For time 30 Single-arm kettlebell overhead lunges 16/2430 Knees-to-elbows30 Sit-ups30 Kettlebell snatches 16/2430 Sit-ups30 Knees-to-elbows30 Single-arm kettlebell overhead lunges 16/24

HEAVY DAY 7 sets for load of: 1 x Deadlift 1 x Clean 1 x Hang clean 1 x Jerk Athletes may power or squat clean and push or split jerk, but the complex must be unbroken

5 x 2:00 rounds for reps: 14/20-cal row10 lateral burpee over the rower Max-rep chest-to-bar pull-ups Rest 1:00 between rounds

5 rounds for time: 11 Front squats 42.5/62.555 Double-unders

Amrap 20 10 Push presses 35/52.510 Kettlebell swings 16/2410 Box jumps 20/24inch

5 rounds for time: 24/30-calories assault bike Rest 2:00 between rounds.