Workouts week 7

Monday

Lunch workout

Emotm

10 Back squats

16 Boxjumps

10 thrusters

16 leg raises

TC: 16 min

 

Strength and conditioning workout

Buy in: 750m row

3 rounds

15 Back squats (50% 1RM)

21 box jumps

15 Thrusters

21 Leg raises

Buy out: 500m row

TC: 21min

 

Tuesday

Lunch workout

15 min Amrap
12 Incline benchpress
12 KB swings
12 Ring rows
12 KB push press
2 Sledge

Strength & conditioning workout

EMOT2M

For max weight

Benchpress

5-5-5-5-5

18 min Amrap
12 Incline benchpress
12 KB swings
12 Ring rows
12 KB push press
4 Sledge

 

Wednesday

Lunch workout
3 rounds of: 40 sec work, 20 sec rest.
Weighted sit ups
KB bent over row
Side twist
(wo)man makers
cross overs

Strength & conditioning workout

Ongoing timer 30 Min:

5 Pendlay row

5 Push press

5 Deadlift

Thursday

Lunch workout

FGB

Airsquats

Pull-ups

Push ups

Sit ups

Battle ropes

Strength and conditioning workout

For time:

10 pull-ups

20 push-ups

30 squats

Row 1500 m

15 pull-ups

30 push-ups

45 squats

Row 1000 m

20 pull-ups

40 push-ups

60 squats

Row 500 m
TC: 20

Friday

Lunch workout

FGB
1. KB high pull

2. Turkish get-up

3. Push press

4. Battle rope

5. Dips

 

Strength and conditioning

A.

EMOTM

Shoulder press 3-3-3-3-3 reps
Push press 3-3-3-3-3 reps
Push jerk 3-3-3-3-3 reps

*Try to increase the load on each of the 15 sets

B.

AMRAP 12 min

10 Deadlift

6 High pull

2 Power clean

1 Push press

Saturday
Jurre booty workout

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