Workouts week 11

Monday

Breakfast- & lunch workout

30-25-20

Deadlifts

KB thrusters

Burpees

 

Strength and conditioning

A.

Deadlift

10-10-8-8-6-6-4-4

B.

20 min AMRAP:

4 deadlifts

15 burpees

15 boxjumps

15 pullups

15 slamballs

 

Tuesday

Breakfast- & lunch workout

A.

Pullups

5-5-5-5

B.

5 rounds for time:

20 alt. kb rows

20 push ups

20 KB swing

Strength and conditioning:

A.

EMOT2M for 20 min:

Front squat

8-8-8-8-8-8-8-8-8-8

B.

21-15-9

Thrusters

Leg raises

 

Wednesday

Breakfast- & lunch workout

A.

Benchpress

8-8-6-6-4-4

B.

21-15-9

Burpees

KB swing

 

Strength and conditioning

A.

Benchpress

8-8-6-6-4-4

SMGBP

8-8-6-6-4-4

B.

21-15-9

Burpees

KB swing

Pull ups

Box jumps

Thursday

Breakfast- & lunch workout

For time:

1000 m run

30 pull ups

750 m run

30 burpees

500 m run

30 push ups

 

Strength and conditioning

2 rounds for time:

1000 m run

30 pull ups

750 m run

30 burpees

500 m run

30 push ups

(funky) Friday

Breakfast- & lunch workout

Funky secret friday circuit training with Sean Paul’s music

Strength & conditioning

A.

EMOT2M for 20 min

Snatch complex:

4 high pull

4 hang power snatch

4 OH squat

B.

Funky secret friday circuit training with Sean Paul’s music

Saturday

Glutes and abs workout (in 1 week we also add boxing!)

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