27 nov – 3 nov

ma 27/11/17 di 28/11/17 wo 29/11/17 do 30/11/17 vrij  1/12/17 zat 2/12/17 zon 3/12/17
400m run

mob lats,hamstrings en schouders

3 rounds
3 rope pull ups
12 shoulder taps
5 broad jumps

500m row

mob: front rack en heupen

3 rounds
5 lege bar power cleans
10 aitsquats/med ball/wall ball
12 mountain climbers

3 min singles

mob: heupen, schouders, hamstrings en billen.

50 reps lege bar over head squats

tabata plate hops + burpees (om en om)

mob: schouders, borst en kuiten

3 rounds
20 DU
5 HR burpees
5 KB snatch (L+R)

buddy´s
2000 m assault bike
wissel op de 500m
tegelijkertijd doet partner, back roll tot spreid zit
team workout odd movement workout
9 mins

find a heavy 5 reps TNG powerpower clean

overhead squat

5×8 @67,5 % of 1 RM

0:00,3:00,6:00,9:00,12:00

emom 11 mins

2 power snatch + 1 OHS

@75% of 1RM snatch

15 min amrap

12 box jump
10m HS walk
1 legless rope climb

@75/60cm

5 rounds for time (15 min cap)

20 wall balls
10 hang power clean

@60/42,5
@70/47,5
@80/52,5
@90/60
@100/67,5

for time (12 min cap)

3K row

13 min AMRAP

30 DU
20 KB snatch
10 HR push ups

@24/16

for time (9 min cap)

21-15-9
thrusters
burpees over the bar

@70/47,5

muscle up
5×3 dead hang muscle up

0:00, 2:00, 4:00, 6:00, 8:00

eerst stil hangen voor de volgende muscle up

tabata format
for qualiteit
20 sec max rep
wall ball sit up
10 sec plank hold

klaar bij 50 wall ball sit ups

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