Workout of the day
Thruster 10-5-3-1-1-1-3-5-10
Challenge of the month
Bring a friend.
Workout of the day
Deadlift 1-1-1-1-1-1-1
Challenge of the month
Bring a friend.
Workout of the day
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.
Challenge of the month
Bring a friend.
Workout of the day
“Ellen”
3 rounds for time of:
20 burpees
21 dumbbell snatches, 22.5kg/15kg
12 dumbbell thrusters, 22.5kg/15kg
Use a single dumbbell on the snatches and a pair for the thrusters.
Challenge of the month
Bring a friend.
Workout of the day
Bench press 2-2-2-2-2-2-2-2-2-2
Challenge of the month
Bring a friend.
Workout of the day
For time:
Run 3,000 meters
Challenge of the month
Bring a friend.
Workout of the day
“Lyla”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerks
Challenge of the month
Bring a friend.
Workout of the day
21-15 and 9 reps for time of:
Wall ball shots, 30lbs/20lbs
Cal. Row
Challenge of the month
Bring a friend.
Workout of the day
For time:
800m Run
42 Alternating dumbbell hang snatch, 22.5kg/15kg
800m Run
30 Alternating dumbbell hang snatch, 22.5kg/15kg
800m Run
18 Alternating dumbbell hang snatch, 22.5kg/15kg
Challenge of the month
Bring a friend.
Workout of the day
10K Row
*In teams van vier. Wissel om de 250m.
Challenge of the month
Bring a friend.
