9 okt – 15 okt

9-okt 10-okt 11-okt 12-okt 13-okt 14-okt 15-okt
Maandag Dinsdag Woensdag Donderdag Vrijdag Zaterdag Zondag
AMRAP 15
Classic CF warm up
Thera band warm up

27 squat warm up

Junk yard dog warm up

EMOM 10
2 TGU*

*Ga of ietsje zwaarder dan eerder, evt met DB ipv KB. OF doe 3 tgu per minuut

5 min row

Squat routine 2.0
Invictus front rack mob

Theraband warm up
Thoracic flow
Dynamic mobility

Skill: Clean + hang clean

Snatch game

“Jack”
Complete as many rounds as possible in 20 minutes of:
52,5/35 Push press, 10 reps
10 KB Swings, 24/16 kg
10 Box jumps, 24″/20″
AMRAP 8
10 ring dips
20 air squats

R 10:00

Amrap 8
20/16 cal row
12 t2b

AMRAP 20, in 2 tallen, you go
I go
5 stone over the shoulder RX 50/35*
10 m – 10 m carry

*Als je de stone licht vind.. Pak een zwaardere zandzak of stone

5 Rondes voor tijd
250/200m Row
6 Thrusters @60/40kg
24 Wall balls @9/6kg

Score = Tiid, TC 18:00

Front Squat 5X5@80%
R 2:00

5 X 5
Strict press @ 80%
R 2:00
5 X 8
Pull-up strict
R 2:00

5 X 8
(Ring) push up

3 Rondes
Hollow Hold (45 seconds)
15 seconds rest
Superman Hold (45 seconds)
15 seconds rest

20 Min voor heavy:
1 Clean + 1 Hang Clean

EMOM12
1 – 2 Clean + 2 Hang Clean @80% of weight achieved in Part A
2 – 10 Over Bar Burpees

Skill: rope climbs

In 2 tallen:
20 rope climbs
200 OH walking lunges RX 20/15 schijf
100 burpees op schijf
100 cal ab

Bonus:
AMRAP 10
Cal Assault bike

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