8-16 april

GMW M GW MGW W MG MGW G MW
8-apr 9-apr 10-apr 11-apr 12-apr 13-apr 14-apr 15-apr 16-apr
Zaterdag Zondag Maandag Dinsdag Woensdag Donderdag Vrijdag Zaterdag Zondag
Build up weights Skill: muscle up
OF
5 rondes
2-5 bar dips
en
8 false grip ring rows
Skill: rope climb Skill: ring dips
air squats
“Lumberjack 20”
20 Deadlifts RX 125/82,5
Run 400m
20 KB swings RX 32/24
Run 400m
20 Overhead Squats RX 52,5/35
(optie = front squats)
Run 400m
20 Burpees
Run 400m
20 C2B
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans RX 22,5/15
Run 400m
TC 35:00
EMOM 40
1. AB 14/10 cal
2. Row 14/10 cal
3. Run 200 m
4. Rust
“Fran”
21-15-9
Thrusters RX 42,5/30
Pull ups

Cooldown:
Shoulder smoker

AMRAP 15
60 du’s
15 KB swings laag RX 32/24
9 burpees

Cool down:
200 m carry
Ga zwaar, maar leg de zak/bal niet neer.

“Karen”
150 wallballs RX 9/6

Cool down:
Superset
Landmine row 4×12
Band pull apart 4×30

5 rondes voor tijd:
20/16 cal row
10 burpees over the box RX 24/20
5 muscle ups
“White”
Five rounds of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/15 kg
plate held overhead
Run 400 meters
TC 30:00
“Wilmot”
6 rondes voor tijd:
25 dips
50 air squats

Cooldown:
Jefferson curl 1 x 10
Couch stretch 2 x :90
Jefferson curl 1 x 10

GYM CLOSED
400 m jog
5 min BB warm up
Hybrid warm up 10 min cardio
Invictus front rack
Classic CF warm up, 10 min
2×15 m the crab
r 1:00
2×15 m the crab + push up
r 1:00
2x15m the rabbit
r 1:00
1x15m the panther
r 1:00
1x15m the cricket
r 1:00 en herhaal het hele circuit
10 min cardio
Squat routine 2.0
T spine
Overhead mob
Thera band warm up Hybrid warm up Trefbal
Theraband warm up
Squat routine 2.0

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