Workouts week 13

Monday

Breakfast- & lunch workout

4 rounds for time:

20 landmine rotations

10L/10R one legged hip thruster

20 lying db row

10L/10R elastic band push out

10L/10R elastic band rotations

20 KB rotations

10 ab wheel roll-outs

TC: 22 min

Strength and conditioning

A.

4 rounds for time:

20 landmine rotations

10L/10R one legged hip thruster

20 lying db row

10L/10R elastic band push out

10L/10R elastic band rotations

20 KB rotations

10 ab wheel roll-outs

TC: 22 min

 

B.

Deadlift

EMOT2M for 20 min:

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

 

Tuesday

Breakfast- & lunch workout

15 min AMRAP:

20 KB swing

20 box jumps

20 burpees

10 pull-ups

 

Strength and conditioning

20 min AMRAP:

10 hang power cleans

20 KB swing

20 box jumps

20 burpees

10 pull-ups

 

Wednesday

Breakfast- & lunch workout

A.

Benchpress

5-5-5-5

Bent over row

5-5-5-5

B.

1000 m run for time

Strength and conditioning

A.

EMOT2M for 20 min:

  1. 5 benchpress
  2. 5 bent over row

B.

4000 m run for time

 

Thursday

Breakfast- & lunch workout

For time:

40 box jumps

40 jumping lunges

40 KB swing

40 KB goblet squat

40 leg raises

40 situps

40 burpees

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.

EMOT2M for 20 min

  1. 5 OH squats
  2. 5 pushpress

B.

For time:

1000 m run

30 pullups

1000 m run

30 pushups

1000 m run

30 pullups

1000 m run

30 pushups

 

Saturday

11:00-12:00 strength & boxing workout

12:00-13:00 kickboksen

 

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