Maandag 19-10-2020

Strength
4 sets x 8 reps AHAP
DB bench press
Standing DB lat shoulder raise

Workout of the Day
4 Rounds for Time
20 KB russian swings 28/24kg
11 Deadlift 100/70kg
6 Pull ups

Dinsdag 20-10-2020

Strength
4 sets x 2 reps 95%1RM
Romanian deadlift

Workout of the Day
20 minutes AMRAP
21 Wall balls 9/6Kg
15 Toes to bar
9 Burpees over the wall ball

Woensdag 21-10-2020

Strength
4 sets x 8 reps AHAP
KB front rack split squat L/R

Workout of the Day
1 Min = Max reps squat cleans 50/40kg
1 Min = Max reps push jerks 50/40kg
2 Min = Max reps squat cleans 50/40kg
2 Min = Max reps push jerks 50/40kg
3 Min = Max reps squat cleans 50/40kg
3 Min = Max reps push jerks 50/40kg
4 Min = Max reps squat cleans 50/40kg
4 Min = Max reps push jerks 50/40kg

Donderdag 22-10-2020

Strength
4 sets x 2 reps 95% 1RM
Backsquat

Workout of the Day
5 Rounds for Time
100 Double Unders
15 Clean and jerk 40/30kg
Rest 1 minutes between rounds

Vrijdag 23-10-2020

Strength
4 sets x 8 reps AHAP
Reverse grip Bent over Barbell Row

Workout of the Day
15 minutes AMRAP
3 Devil Presses 2x 22,5/15kg
10 Box Jump Overs 24″/20″
6 Devil Presses
10 Box Jump Overs 24″/20″
9 Devil Presses
10 Box Jump Overs 24″/20″
etc….

Zaterdag 24-10-2020

Hero WOD “MCGHEE”
30 minutes AMRAP
5 Deadlifts 125/90kg
13 Push-Ups
9 Box Jumps 24″/20″

Zondag 25-10-2020

Buddy WOD in teams of 2:
30 minutes AMRAP
I Go, You GO
15 Goblet squats 28/24kg
12 Power snatches 35/25kg
9 Lateral burpees over the bar