8-14 januari

ma 8/1/18 di 9/1/18 wo 10/1/18 do 11/1/18 vrij 12/1/18 zat 13/1/18 zon 14/1/18
warming up
(optioneel)
3 min dynamic warming up

mob: overhead

3 rounds
7 sit ups
7 cal assault
30 sec handstand staan of plank (ring)

400m row

mob: wervelkolom
en overhead

3 rounds of
8 cal row
4 strikte burpees
2 rope pullups

barbell warming up
skill: clean en jerk
400m row
15 xpvc over en weer
7 slow burpees, 3 sec pauze in upward dog
3 minuten werken aan DU
of Triple under (TU)
team workout
CDP
odd movement
Strength,
Lifting & Movement
skill: C2B 1 hang clean en jerk

elke 30 sec for 10min

@kies gewicht dat uitdagend is maar waar je niet op kan missen

Skill: rope climb, vast zetten met de benen.

1 poging

max sec rope climb sit + benen (laag in het touw)

(cap 5 min)

Engine 5 rounds
2:00 on 2:00 off
18/12 cal assault bike
15m HS walk
50 Du´s

foundation for HS walk
7,5m HS walk
30 HS taps
15 HS taps
30 plank shoulder taps

mini chipper for time
cap 8 min

30 C2B
20/15 cal row
10 burpees
5 rope climbs

5 min AMRAP
10 HSPU
20 Thrusters

5 min rest

5 min AMRAP
10 ring dips
20 KB swings

@20/20kg
@24/16kg

for time (cap 20min)
1500m row
80 DB snatch
1500m row

@22,5/15kg

4 rounds for time (10 min)

12 burpees box jump overs
10 deadlift

@24/20 inch
@120/80kg

Mobility &
Midline
10×5 strikt T2B
rest as needed
EMOM 8 min

even min

opt 1:
1/5 bar mu
opti 2:
5-10 strikt pull up
opti 3:
5-10 heavy R.R/P.T

voor elke optie, odd 0:30 sec hollow hold

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s