A. Warm-up: Gymn + 3 sets of:
5 Inchworm
10/10 Upright row @ KB
10/10 Half kneeling strict press
10 Ring row
15 Air squats
B. Strict press – from rack
4×6 reps @ same weight
*Try to heavier than last week
C. “Karen”
For time:
150 Wall ball @ 9/6kg
*Target time: sub 6’
*TC: 12’
D. “Core”
5 x 1 min. Plank
Rest 1:00 btw.
A) gymn + 600m run + 3 air squats after every 40 steps (4 steps in – 4 steps out -> nose breathing) B) ‘Akker’ 10 RFT: 22 push ups 22m walking lunges 22 air squats 22m bear crawl 200m Run TC: 50′
A. Warm-up: Gymn. + 3 sets of: 12 Dead bug 8/8 Single-Leg RDL @ without weight 12 Russian swing @ easy weight 12 TRX row B. Every 30s. x 8 min. Odd: 5 Tng Deadlift @ 55-60% of 1RM Even: 5 Burpee C. EMOM 10’ Odd: 6-8 Strict Pull-ups / 12–15 TRX row Even: 40m…
Wu: Gymn+ shoulder and ankle mobility A: Amrap 6’ 10 snow angel 8/8 kettlebell halo deep squat position 3 muscle snatch 20/30 kg 2 hang squat snatch 1 snatch balance B: E2mom x5 40 du / 60 simple 2 hang squat snatch climbing heavy C: 3×12 BSQ 1 RM 67,5% 90 sec rest btw set…
A. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
A. Warm-up: Gymn. + 3 sets: 200m Run 20 Walking lunges 15 Push-ups 15 Air squats B. Alt. Back rack lunges @ 10RM from rack! C. For time: TC: 24’ 400m Run 22 Weighted Box steps @ 1×22.5/15kg DB 400m Run 45 Wall ball @ 9/6kg 400m Run 45 Wall ball @ 9/6kg…
Shaolin warm-up + 3 sets: 1’30” Row 10-10 Cross body single arm deadlifts @DB 50″ Plank A. Amrap 4′ 10 Deadlifts @60/40 10 Bar facing burpees Rest 2′ Amrap 4′ 8 Deadlifts @80/55 8 Bar facing burpees Rest 2′ Amrap 4′ 6 Deadlifts @100/70 6 Bar facing burpees (Open: You choose weight and increase every…
