25 jul – 30 jul

25-jul 26-jul 27-jul 28-jul 29-jul 30-jul
Dinsdag Woensdag Donderdag Vrijdag Zaterdag Zondag
Bench Press 6X2@80/85%

R 1:30 tussen sets
TC 14:00

Voor kwaliteit, voer alle bewegingen gecontroleerd uit:
12 AMRAP
7 Push ups
4 Strict Pull-up
14 Single Arm KB strict Press (7 per arm)

Skill: muscle up
OF
5 rondes
2-5 bar dips
en
8 false grip ring rows
Werk op naar zware PC + PJ
in 12:00.

“Zwaar” = je gaat uit van je gevoel. Het vat hoeft niet leeg.

4 rft:
50 Double Unders
25 Sit-Ups
TC 6:00
For Time:

50 Calorie Row

40 STOH@70/50kg

30 T2B

20 Hang Power Clean@70/50kg

10 ring muscle up (scaled = bar mu x10, c2b x20, pull up x20)

Score = Time
TC 18:00

12 Minute EMOM

1- 8 Power Snatch

2 – 45seconds max Double Unders

(Rest 10minutes)

12 Minute EMOM

1- 14 Goblet Squat@32/24kg

2 – 14 Box Jumps@24/20″*

*spannende box jumps zijn foute box jumps!

32 Minute EMOM

1 – 5 Clean@60% of 1RM PC + PJ

2 – 12/10 Calorie Row

3 – 5 Push Jerk@60% of 1RM PC + PJ (bar begint op de grond)

4 – 12/10 Calorie Assault Bike

50-40-30-20-10

Synchro burpees over the bar

Synchro thrusters@20/15kg

Synchro KB swings@24/16kg

Score = Time

ZWEMWOD
TBA
EMOM 12:
1. :40 band pull apart
2. :40 OHSQ pvc-20
3. :40 cossack squats
4: :40 push up + rotatie
Classic CF warm up Lunge flow
Thoracic flow
EMOM 12
1. :40 crab walk
2. :40 monkey walk
3. :40 1 arm DB OH squat L
4. :40 1 arm DB OH squat R
Classic CF warm up

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