Archief voor mei 2023

6 rounds for time 12 Dumbbell deadlifts 15/22.59 Dumbbell front rack lunges200-m run

HEAVY DAY 7 sets for load 1 Powerclean 1 Hang power clean 1 Jerk

For time 20-18-16-14-12-10-8-6-4-2Alternating single-leg squats 1-2-3-4-5-6-7-8-9-10:Strict ring dips

4 rounds for reps 1:00 calorie row1:00 Russian kettlebell swings 24/321:00 burpees1:00 wall-ball shots 14/201:00 rest

Amrap 15 10 muscle-ups200-m run with a partner One partner works and one rests during the muscle-ups

Angie 100 pull-ups100 push-ups100 sit-ups100 squats

3 rounds for time 50 up-downs1:00 seated L-sit hold Accumulate a total of 1:00 in the L-sit per round

Amrap 12 4 left-arm Dumbbell Turkish get-ups 12.5/154 right-arm Dumbbell Turkish get-ups16 Dumbbell walking lunges (any hold chosen) Use one Dumbbell

5K Run or 10K Assault bike

10-8-6-4-2 Squat snatches 52.5/75Perform 3 wall walks after each set