4 dec – 10 dec

ma 4/12/17 di 5/12/17 wo 6/12/17 do 7/12/17 vrij 8/12/17 zat 9/12/17 zon 10/ 12/17
tabata plate hops en airsquat alt

mob: borst, kuiten en boven benen

3 rounds
10 DU
5 HR push ups

400m run

mob: hamstring en kuiten

7m shuttle 15m/15m 3x
hoge knieen
hakken billen
side steps
8 kipping pull up

2 rounds
300m row
5 inch worms

mob: hamstrings en front rack

3 rounds

lege bar DT

1000m ass/500m ski

mob: heupen, schouders en lats

3 rounds

8 med ball cleans
10 sec HS hold/HS drop/HS mat
5 HR burpees

20 singels
leg je touwtje in een rechte lijn
20 2 leg hops
5 rounds

mob: borst, midline en lats

3 rounds

5 broad jumps (steeds iets verder)
7 mega swings in de ringen
5 HR puh ups

odd movement workout team workout
benck press

8×2 @80% of 1RM

0:00,2:00,4:00,6:00,8:00,10:00,12:00,14:00

focus 3 sec neer, 1 sec op meteen door slamball throw. Staand en bal recht omhoog (niet opvangen)

3 rounds, not for time
30m sled pull
30m single arm OH plate carry ((60m)
30m farmer walk
30m front rack carry
1:00 loaded barbell hold

@heen en weer rennend
@20/15kg
@90/45 (per hand)
@32/24
@70% of 1 RM back sqaut

EMOM 8

5 frontsquats van de grond
@65% of 1RM front squat

12 min AMRAP

12/8 cal assault
18 wall balls
36 DU

@9/6kg

for time (15 min cap)

2k run
2k row

bench mark DT, 5 rondes voor tijd
12 deadlift
9 hang power cleans
6 shoulder to overhead

@70°47,5kg

3 rounds for time (cap 12 min)
18 KB snatch (9L/R)
6 burpees bar muscle up

@ 24/16kg

20 min AMRAP

20 box jumps
15 push ups
10 TTB

5 rounds of
1:00 plank hold
10 v sit ups
10 hollow rock
0:30 hollw hold
5×5 strikt pull up + 2 bar muscle up
0:00, 2:00, 4:00, 6:00, 8:00, 10:00

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