31 jul – 5 aug

31-jul 1-aug 2-aug 3-aug 4-aug 5-aug
Maandag Dinsdag Woensdag Donderdag Vrijdag Zaterdag
Work up to a heavy 1 Snatch + 1 Hang Snatch Skill: kipping pull ups Push Press 5X5@80%

(Rest 2minutes between sets)

Bench Press 5X5@70/75%

(Rest 2minutes between sets)

12 Minute EMOM

1 – 10 Power Snatch@50% van complex
2 – 30 Double Unders

After class:

Back Squat 6X2@80%

(Rest 2minutes between sets)

“Jackie”
1000 m row (TC 4:00)
50 thrusters RX 20/20 (TC 7:00)
30 pull ups (TC 9:00)

In 3 tallen:
0:00-4:00
Max rep S2O RX 50/35
4:00-8:00
Max rep burpees
8:00-12:00
Max rep T2B

10-1

KB Swings @32/24kg

Burpee Box Jumps @24/20″

Score = Time

(Rest 10minutes)

21-18-15-12-9-6-3

Wallballs@9/6kg

Hand Release push up

Score = Time

10 Minute E2MOM

1 Clean + 2 Hang Clean + 3 Front Squat@50/60% OF 1RM Clean

After class:

Front Squat 4X6@80%

(Rest 2minutes between sets)

15 Minute EMOM

1 – 2 rope  climbs
2 – 10 strikte dips
3 – Rest

15 Minute EMOM

1 – 10 DB Hammer Curl
2 – 20 Banded Tricep Push Down
3 – Rest

After Class Extra:

100 Sit-Ups

30 AMRAP
In 2 tallen, elk persoon doet elk onderdeel, om de beurt:

250/200 m row
10/10 burpees
15/12 cal AB
15/15 wallballs RX 9/6

(dames doen dus minder meter roeien, en minder cal AB)

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”
Easy 4 min row + 1 min at race pace

EMOM 8:
1. :40 band pull apart
2. :40 OHSQ pvc-20
3. :40 cossack squats
4: :40 push up + rotatie

AMRAP 12
Classic CF warm up
2-3 rondes, elke ronde zwaarder
3 romanian deadlifts
3 clean pulls
3 muscle cleans + strict press
3 front squats, 3 sec pauze in de bodem
3 power cleans, 2 sec pauze in catch, zak daarna door in front squats + 3 push press
3 clean pull unders + 3 push jerks, 3 sec paue in catch
3 squat cleans + 3 split jerks, 3 sec pauze in catch
3 split press, 3 sec pauze boven in, met andere been voor
Thoracic flow
Lunge flow
AMRAP 12
Classic CF warm up

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