Workout of the day
20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats
20/15 Calories row

Challenge of the month
Week 3: 25 GHD Sit-ups

Workout of the day
With a continuously running clock, 20 min AMRAP of:
200m Run
Max Back extensions
Max Sit-ups
Rest
*In teams van 4. Wissel wanneer de persoon klaar is met 200m run.

Challenge of the month
Week 2: 25 GHD Sit-ups

Workout of the day
For time:
500m Row
50 Thrusters, 20kg/15kg
400m Row
40 Thrusters, 20kg/15kg
300m Row
30 Thrusters, 20kg/15kg
200m Row
20 Thrusters, 20kg/15kg
100m Row
10 Thrusters, 20kg/15kg

Challenge of the month
Week 2: 25 Back extensions

Workout of the day
5 3-minute rounds of:
15 Pull-ups
15 Box jumps, 30″/24″
Max Calories row
* Rest 3 minutes between rounds.

Challenge of the month
Week 2: 25 Back extensions

Workout of the day
In front of a clock set for 12 minutes:
1 min Muscle-ups
1 min Dumbbell Squat snatch, 22.5kg/15kg
2 min Muscle-ups
2 min Dumbbell squat snatch, 22.5kg/15kg
3 min Muscle-ups
3 min Dumbbell squat snatch, 22.5kg/15kg

Challenge of the month
Week 2: 25 Back extensions