Workout of the day
For time:
200 Double-unders
100 Push press, 42,5kg/30kg
50 Burpees
25 Rope climbs
*In teams van twee. I go, you go.
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
* Try to increase the load on each of the fifteen sets.
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
10 min. AMRAP of:
5 Chest-to-bar Pull-ups
10 Ring dips
15 Wall ball shots, 20lbs/14lbs
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
2 Rounds for time of:
1600m Run
100 Abmat Sit-ups
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
40 min. AMRAP of:
1000m Row
200m Dumbbell Farmers Walk, 20kg/15kg
50m Dumbbell Waiter Walk (R), 20kg/15kg
50m Dumbbell Waiter Walk (L), 20kg/15kg
*In teams of two.
*Break up the row and 200m dumbbell farmers walk.
*Waiter walk together (each one db).
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
40 min. AMRAP of:
1000m Row
200m Dumbbell Farmers Walk, 20kg/15kg
50m Dumbbell Waiter Walk (R), 20kg/15kg
50m Dumbbell Waiter Walk (L), 20kg/15kg
*In teams of two.
*Break up the row and 200m dumbbell farmers walk.
*Waiter walk together (each one db).
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
“TESSA B-DAY WOD”
5 rounds for time of:
1 Clean and Jerk, 100kg/70kg
7 Kettlebell Swings, 32kg/24kg
34 Double-unders
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
“Strict Cindy”
20 min. AMRAP of:
5 Strict Pull-ups
10 Strict push-ups
15 Air Squats
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
For time:
Run 5K
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
Workout of the day
Bench Press
10-10-10-10-10
Challenge of the month
Start with 5 sec hollow body hold
*add 5 sec each day.
