Maandag 21-09-2020

Strength
4 sets x 7 reps 75% 1RM
Overhead Squats

Workout of the Day
20 minutes
Work 1:15 / rest 45s E2MOM 
Min 0-2 Max Cal Row
Min 2-4 Max Power cleans 40/30kg
Min 4-6 400m Run 
Min 6-8 Max Overhead squats 40/30kg
Min 8-10 Max Cal Bike

Dinsdag 22-09-2020

Strength
3-3-3-3-3-3
Shoulder Press

Workout of the Day
12 min AMRAP
5 Push jerk 50/35kg
7 Box jumps 24″/20″

Woensdag 23-09-2020

Strength
5 sets x 8 reps
Gorilla Row

Workout of the Day
5 rounds
15 KB American swing 28/24kg
400m Run
40 Double Unders

Donderdag 24-09-2020

Strength
5 sets x 3 reps 90% 1RM
Front Squats

Workout of the Day ”Kelly”
5 Rounds
400m Run
30 Box jumps
30 Wall balls 9/6kg

Vrijdag 25-09-2020

Strength
5 sets x 3 reps 90% 1RM
Romanian Deadlift

Workout of the Day
15-12-9-12-15
Toes to bar
Deadlift 100/70kg
Lateral over the bar burpees

Zaterdag 26-09-2020

Hero WOD “Holleyman CFND”
30 Rounds For Time
5 Wall Ball Shots 9/6kg
3 Handstand Push-Ups
1 Power Clean 80/60kg

Zondag 27-09-2020

Buddy WOD in teams of 2:
7min AMRAP
50 Back squat 70/50kg
50 Back squat 80/60kg
AMRAP Back squat 90/70kg

3 min rust

7 min AMRAP
50 Bench press 60/40kg
50 Bench press 70/50kg
AMRAP Bench press 80/60kg

3 min rust

7 min AMRAP
50 Deadlift 80/60kg
50 Deadlift 100/70kg
AMRAP Deadlift 120/80kg