Workout of the day
”BENCHMARK WHEEL”
“Annie”
50-40-30-20-10 reps for time of:
Double-udners
Sit-ups
“Grettel”
10 rounds for time of:
3 Clean and jers, 60kg/42.5g
3 Burpees over the bar
“Karen”
For time:
150 Wallball Shots, 20lbs/14ls
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
20 min AMRAP of:
4 Dumbbell thrusters, 22.5kg/15kg
6 V-ups
24 Double-unders
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
For time:
400m Run
500m Row
21-15-9 reps for time of:
Dumbbell hang squat cleans, 22.5kg/15kg
Burpees over the dumbbell
5 rounds for time of:
15 Sit-ups
15 Push-ups
*Rest 3 minutes between workouts.
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
On a 30:00 clock:
Max Distance Row
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
Gesloten – Eerste kerstdag
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
“12 Days of Christmas”
12 rounds for time:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
*In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
For time:
2,000/1,600-m row
*At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower.
*Continue this pattern until you complete the 2,000/1,600-m row.
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
3 Rounds For Time:
400m Dumbbell suitcase carry, 22.5kg/15kg
12 Dumbbell push presses, 22.5kg/15kg
12 Box jumps, 24”/20”
12 Alternating dumbbell sumo deadlift high pulls, 22.5kg/15kg
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
10 min AMRAP of:
15 Wallball shots, 20lbs/14lbs
10 Alternating dumbbell renegade rows, 22.5kg/15kg
Challenge of the month
Loop een marathon (42,195km).
Workout of the day
For time:
1,200-m run
63 Kettlebell swings, 24kg/16kg
36 V-ups
800-m run
42 Kettlebell swings, 24kg/16kg
24 V-ups
400-m run
21 Kettlebell swings, 24kg/16kg
12 V-ups
Challenge of the month
Loop een marathon (42,195km).
