Workouts week 16

Monday

Breakfast- & lunch workout

EMOTM for 15 min:

‘’The perfect deadlift’’ for 4 reps..

Afterbash:

5x 100m sprint

NOTE: walking back on the sprints

 

Strength and conditioning

A.

EMOTM for 15 min:

‘’The perfect deadlift’’ for 4 reps..

 

B.

15 min AMRAP:

8 SMDLHP

8 alternating KB snatches

16 alternating KB rows

 

C.

Afterbash:

5x 100m sprint

NOTE: walking back on the sprints

 

Tuesday

Breakfast- & lunch workout

15 min AMRAP:

15 backsquats

15 box jumps

15 burpees

Strength and conditioning

A.

15 min AMRAP:

15 backsquats

15 box jumps

15 burpees

B.

EMOT2M for 10 min:

OH complex

3 strict press

3 push press

3 push jerk

C.

3000m run for time

Wednesday

Breakfast- & lunch workout

‘’KB madness’’

EMOTM for 20 min:

  1. 10 KB double squat cleans
  2. 10 KB thrusters
  3. 10 double kb swing
  4. 10 kb step-ups

 

Strength and conditioning

A.

Hang power cleans

4-4-4-4-4

B.

‘’KB madness’’

EMOTM for 20 min:

  1. 10 KB double squat cleans
  2. 10 KB thrusters
  3. 10 double kb swing
  4. 10 kb step-ups

Thursday

Breakfast- & lunch workout

2 rounds for time:

35 box jumps

35 jumping lunges

35 KB swing

35 KB goblet squat

35 leg raises

35 situps

35 burpees

Strength & boxing

Strength

3 rounds on the timer:

ab wheel roll outs

GHD extensions

leg raises

weighted sit-ups

landmine rotations

 

NOTE:

work: 1 min

rest: 30 sec

 

(funky) Friday

Breakfast- & lunch workout

EMOTM for 20 min:

‘’KB madness’’

  1. 10 KB double squat cleans
  2. 10 KB thrusters
  3. 10 double kb swing
  4. 10 kb step-ups

Strength & conditioning

A.

Hang power snatches

4-4-4-4-4

B.

EMOTM for 20 min:

‘’KB madness’’

  1. 10 KB double squat cleans
  2. 10 KB thrusters
  3. 10 double kb swing
  4. 10 kb step-ups

Saturday

11:00-12:00 strength & boxing workout

12:00-13:00 kickboksen

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