Workout of the day
50-40-30-20-10 reps for time of:
Double-unders
Kettlebell swings, 24kg/16kg

Challenge of the month
Wallball shot ladder
*add 5 reps every day

Workout of the day
“Fran”
21-15-9 reps for time of:
Thrusters, 42.5kg/30kg
Pull-ups

Challenge of the month
Wallball shot ladder
*add 5 reps every day

Workout of the day
9 min AMRAP of:
3 Power snatches, 60kg/42.5kg
6 Box jumps, 24″/20″
9 Burpees

Challenge of the month
Wallball shot ladder
*add 5 reps every day

Workout of the day
5 rounds, each for time and load, of:
1 Legless rope climb,
5 Bench press
*Rest as needed between sets.

Challenge of the month
Wallball shot ladder
*add 5 reps every day

Workout of the day
For time:
1000m Row
75 Sit-ups
50 Kettlebell swings, 32kg/24kg
75 Sit-ups
1000m Row

Challenge of the month
Met de hele box:
AMRAP Calorie Ski-Erg

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000