Workouts week 12

Monday

Breakfast- & lunch workout

A.

Pull-ups

5-5-5

B.

For time:

30 box jumps

10 push ups

10 ring rows

25 box jumps

10 push ups

10 ring rows

20 box jumps

10 push ups

10 ring rows

15 box jumps

10 push ups

10 ring rows

10 box jumps

10 push ups

10 ring rows

 

Strength and conditioning

A.

Hang power snatch

5-5-5

B.

20 min AMRAP:

5 hang power snatches

20 box jumps

10 push ups

10 ring rows

 

Tuesday

Breakfast- & lunch workout

A.

Weighted push ups

5-5-5-5-5

B.

3000 m run for time

Strength and conditioning

A.

EMOT2M for 20 min:

Back squat

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

B.

3000 m run for time

 

Wednesday

Breakfast- & lunch workout

20 min AMRAP:

15 pull ups

15 box jumps

15 KB swing

15 KB goblet squats

250 m row

 

Strength and conditioning

7 rounds for time:

7 bent over row

7 benchpress

7 pullups

7 ring dips

7 weighted push-ups

7 weighted sit-ups

7 L-hang holds

Thursday

Breakfast- & lunch workout

A.

EMOT2M for 12 min:

backsquat

12-9-6-3-1-1

B.

2K row for time

 

Strength & boxing

Guillermo’s secret workout! Combination of boxing and strength training.

(funky) Friday

Breakfast- & lunch workout

Funky secret friday circuit training with Sean Paul’s music

Strength & conditioning

A.

clean & jerk

5-5-5

B.

20 min AMRAP:

5 clean & jerks

10 double KB hang squat cleans

15 burpee-to-box jumps

5 (weighted) pull-ups

5 (weighted) ring dips

Saturday

11:00-12:00 strength & boxing workout

12:00-13:00 kickboksen

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