Workouts week 14

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.

3 rounds on the timer:

1 min  work

30 sec rest

 

Sideplank rotations

Landmines

One arm KB swing

Copenhagen plank

 

B.

30-20-10:

Leg raises

Thrusters

 

C.

4000m run for time

 

Tuesday

Breakfast- & lunch workout

15 min AMRAP:

10 bent over row

10 pullups

10 ring row

30 alt. KB row (wall-supported)

30 alt. DB lying row

 

Strength and conditioning

A.

EMOT2.5M for 25 min:

 

Snatch complex

3 snatch grip deadlifts

3 snatch grip high pulls

3 hang power snatches

3 OH squats

 

B.

EMOT2M for 10 min:

Pause snatch

3-3-3-3-3

 

Wednesday

Breakfast- & lunch workout

3 rounds on the timer:

1 min  work

30 sec rest

 

Sideplank rotations

Landmines

One arm KB swing

Copenhagen plank

 

Strength and conditioning

A.

3 rounds on the timer:

1 min  work

30 sec rest

 

Sideplank rotations

Landmines

One arm KB swing

Copenhagen plank

 

B.

30-20-10:

Weighted situps

Backsquats

 

C.

2000m run for time

 

Thursday

Breakfast- & lunch workout

For time:

60 box jumps

60 jumping lunges

60 KB swing

60 KB goblet squat

60 leg raises

60 situps

60 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.

3 rounds on the timer:

1 min  work

30 sec rest

 

Sideplank rotations

Landmines

One arm KB swing

Copenhagen plank

 

B.

30-20-10:

Leg raises

Front squats

 

C.

3000m run for time

 

Saturday

11:00-12:00 strength & boxing workout

12:00-13:00 kickboksen

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