Maandag/Dinsdag T.O.T. 1

8-12 DB RDL
8-12 DB bench press
3-4 sets 12 min.

Tabata: Clamshell (Side bridge) L/R

16-20 ALT DB push-press
12-15pk Half kneeling ISO hold band pulldown
80 Rope skipping
3-4 sets 12 min.

H/T  farmer walk
250m C2 rowing
30-60s Wallsit
3-4 sets 12 min.

Tabata: DB bicep curl / DB skull crushers

Maandag/Dinsdag T.O.T. 2

6-8 Backsquat @21X1
16 plate Deadbug
3-4 sets 12 min

EMOM
16 DB Lunges
12 Renegade DB row
16 KBS
12 DB Floor press
16 Hanging knee raises
12 Alternate DB push-press
16 Kn. Med ball slams
12 DB bicep curls
4 Rounds

Woensdag/Donderdag T.O.T. 1

8-12 Backsquat
20-30s pk Sidebridge 
3-4 sets 12 min. 

8-15 Mod. Push-ups
20-30s Flutter kicks
10 Kneeling med ball slams
3-5 rounds 12 min.

EMOM
15 KBS
H/T Farmer walk
20 DB Goblet squat
15 cal SkiErg
45s Plank
8pk DB split squat
3 Rounds

Woensdag/Donderdag T.O.T. 2

8-10 pk Suitcase KB deadlift
8-10 pk S/A DB bench press
6-8 Chin-ups 3s excentric
3-4 sets 12 min. 

Tabata: Push-up loose hands / DB row

16-20 Alternate DB thrusters
15-20 Supinated band pull apart
15 Hanging knee raises
3-5 sets 15 min. 

Tabata: Reverse plank / Kn. Med ball slams

H/T KB Bottoms up farmer walk
500m Rowing
AMRAP 10 min.

Vrijdag/Weekend T.O.T. 1

8-12pk B-stance DB RDL
12-15 Close grip DB press
3-4 sets 12 min. 

8-12 KB hiplift
12-15 Band pulldown
10-10 SL Leglifts
3-4 sets 10 min.

16-20 ALT DB push-press
12-15 Band facepulls
100 Rope skipping
3-4 sets 12 min.

H/T Sandbag carries (Goblet FW)
300m Rowing
20-45s Static squat
3-4 sets 10 min.

Vrijdag/Weekend T.O.T. 2

6-8 KB Bulgarian split squat
8-12 (Weighted) Push-ups 31X0
3-4 sets 12 min.

6-8 Pull-ups
8-12 Med ball roll-outs
15cal Assault bike, sprint
3-5 sets 15 min.

6-8 Military press
10-10 Palloff press
15cal SkiErg
3-5 sets 15 min.

Tabata: KBS