t/m 7 januari

2 januari

BEYOND RXD

1-2-3-4-5
Power Snatch (185/125lbs)
5-4-3-2-1 (each arm)
One Arm DB Push Press (65/45lbs)

RXD

1-2-3-4-5
Power Snatch (155/105lbs)
5-4-3-2-1 (each arm)
One Arm DB Push Press (55/35lbs)

FITNESS

1-2-3-4-5
Power Snatch
5-4-3-2-1 (each arm)
One Arm DB Push Press

3 januari

BEYOND RXD

20 Strict HSPU
40 MB Toes to Bar
80 Double Unders
20 Strict HSPU
40 GHD Situps
80 Double Unders
20 Strict HSPU

RXD

20 HSPU
40 Toes to Bar
80 Double Unders
20 HSPU
40 GHD Situps
80 Double Unders
20 HSPU

FITNESS

20 Seated Press
30 Lying Toes to Bar
80 Single Unders
20 Seated Press
30 V-Ups
80 Single Unders
20 Seated Press

 

4 januari

BEYOND RXD

Front Squat
5-5-3-3-1-1

RXD

Front Squat
5-5-3-3-1-1

FITNESS

Front Squat
5-5-5-5-5

 

5 januari

BEYOND RXD

8 One Arm KB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm KB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min
* Load (24/16kg)

RXD

8 One Arm KB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm KB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min
* Load (20/12kg)

FITNESS

8 One Arm DB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm DB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min

6 januari

BEYOND RXD

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

RXD

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

FITNESS

500m Row
12 Deadlifts
21 Step Ups
3 Rounds

7 januari

BEYOND RXD

100 Air Squats
50 Hang Squat Clean (115/75lbs)
100 Pushups
50 Wall Ball (20/14lbs)
100 Situps

RXD

80 Air Squats
40 Hang Squat Clean (95/65lbs)
80 Pushups
40 Wall Ball (20/14lbs)
80 Situps

FITNESS

60 Air Squats
40 Hang Power Clean
60 Pushups
40 Wall Ball
60 Situps

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