Workout of the day 10 1-minute rounds of: 2 Muscle-ups 4 Handstand push-ups Max cleans 60kg/42,5kg * Rest 1 minute between rounds. Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 4 rounds for time of: 100 Double-unders 50 Walking lunges 30/25 Calorie Row Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day Shoulder press 1-1-1-1-1 Push press 3-3-3-3-3 Push jerk 5-5-5-5-5 Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 21-18-15-12-9-6 and 3 reps for time of: Power snatch, 35kg/25kg Wallball shots, 20lbs/14lbs Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 3 rounds for reps of: 1 minute Deadlifts, 102,5kg/70kg 1 minute Handstand push-ups 1 minute Rest Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 3 rounds for reps of: 1 minute Deadlifts, 102,5kg/70kg 1 minute Handstand push-ups 1 minute Rest Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 5 2-minute rounds of: 20/15 Calorie Bike Max burpees to target * Rest 2 minutes between rounds. * Target is 15cm above reach. Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day Front squat 5-5-5-5-5 Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day For time: 50 Strict pull-ups 100 Hand release push-ups 5k Row Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day “Rodney 42” 42-30 and 18 reps for time of: Box jump overs, 24″/20″ Wallball shots, 20lbs/14lbs Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
