18 sep – 22 sep

18-sep 19-sep 20-sep 21-sep 22-sep
Maandag Dinsdag Woensdag Donderdag Vrijdag
Thoracic flow
27 squat warm up
OH mob

Skill:
Power Snatch BTN

EMOM 10
2 turkish get ups
5 min cardio

Power Clean BTN
Push Jerk BTN

15 min AMRAP
Classic CF warm up
Begin elke ronde met 200 m
NB run*

*Heel slecht weer row

3×5 jefferson curl
3×5 squat clean + 3 sec pauze onderin
3×5 strict muscle clean
“Karabell”
10 rondes voor tijd:
3 snatches RX 60/40
15 wallballs
EMOM 30
1 – 20/15 Calorie Row

2 – 20/15 Calorie Assault Bike

3 – Rust

4 – 20/15 Calorie Row

5 – 20 Burpees

6 – Rust

Buy in: 25 T2B

3 rondes

250 Row

5 Clean & Jerks @80/55kg

Buy out: 25 T2B

Score = Tiijd

“Helen”
3 rft
400 m run
21 KB swings RX 24/16
12 pull ups

Te slecht weer optie:
21-15-9
Cal Row
Thruster RX 42,5/30

EMOM12
2 squat cleans@65% of hoger

Push Press 4X8@70%
of hoger
R 2:00

Voor kwaliteit:
5×20 weighted sit ups (voeten
vast + med ball)

5×20 russian twist

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