Workout of the day
3 rounds for reps of:
1 min Burpees
1 min Power snatches, 35kg/25kg
1 min Box jumps, 24″/20″
1 min Thrusters, 35kg/25kg
1 min Rest
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
7 rounds, each for time of:
250m Row
*Rest 2 minutes between rounds
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
For time:
100 Double-unders
20 Deficit push-ups
20 V-ups
100 Double-under
20 Hand release push-ups
20 Tuck crunches
100 Double-unders
20 Push-ups
20 Sit-ups
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean, 80kg/55kg
Devil press, 22.5kg/15kg
After finishing the round of 5, start over at 1 and work through the ladder again.
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
20 min AMRAP of:
200m Run
Max rep ring rows
*In teams van twee.
*Wissel wanneer de ander terug is van het rennen.
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
7 2-minute rounds of:
10 Push-ups
15 Squats
10 Push-ups
15 Squats
Max Calories Row
*Rest 1 minute between rounds.
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
5 rounds for time of:
15 Kettlebell swings, 32kg/24kg
15 burpees
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
2 rounds for time:
40 Dumbbell snatches, 22.5kg/15kg
40 Box jumps, 24″/20″
20 Dumbbell Thrusters, 22.5kg/15kg
20 Box jumps, 24″/20″
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
“Tabata Echo Bike”
Rest 1:30 min
“Tabata Push jerks, 52.5kg/35kg”
Rest 1:30 min
“Tabata Dumbbell single arm overhead lunges, 22.5kg/15kg”
*Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
*Tabata score is the total reps performed in all of the intervals.
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
Workout of the day
5 rounds for time of:
20/15 Calories row
15 Burpees
100 Double-unders
Challenge of the month
Zit 10 minuten per dag in de bodem van de squat.
