Workout of the day
Back squat
1-1-1-1-1-2-2-2-3-3-5

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

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000

Workout of the day
Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

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

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000

Workout of the day
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

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

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000

Workout of the day
“Team Marston”
20 min AMRAP of:
1 Partner deadlift, 183,5kg/128,5kg
10 Synchronized toes-to-bar
15 Synchronized bar-facing burpees
*In teams van twee.

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

Goals:
Brons – 15.000
Zilver – 25.000
Goud – 35.000

Workout of the day
A.
Front squat 2-2-2-2-2

B.
9-15-21 reps for time of:
Front squats, 42.5kg/30kg
Chest-to-bar pull-ups

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

Goals:
Brons – 10.000
Zilver – 12.500
Goud – 15.000