Maandag/dinsdag

T.O.T. 1

8-12 BB RDL @2111
8-12 (BB) push-ups
3-4 sets 15 min.
Tabata: Half kneeling palloff press

8-12 TRX inverted row
8-12 TRX tricep extension
3 sets 8 min.

12 Calories
10 Air squats
8 Kneeling slams
6 Med ball jacks
4 Leglifts
2 Easy Burpees
H/T Farmer walk
AMRAP 20 Min.

 

T.O.T. 2

8-10 BB Deadlift
3-4 sets 12-15 min.
8-10 Military press @1121
8-12 Bent over side raises
3-4 sets 12 min.

5 Box jumps
10 Skater jumps
5 Burpee into jumping chin-up
10 Kneeling med ball slams
5 Weighted push-ups
400m Run/Row
20 min. AMRAP

Finisher: trainer

Woensdag/donderdag

T.O.T. 1

8-10 Box step-ups
10-15 DB floor press
3-4 sets 12 min.

10 Kneeling med ball slams
30 Mountain climbers
10 Med ball jacks
30s Plank alternate leglift
15 Air squats
AMRAP 16 min.

15cal Rowing
60 Shoulder taps
3-4 sets 12 min.

TABATA: KB push-press / KB marches

STW

T.O.T. 2

6-8 KB Clean + jerk
16 KB front rack lunges
3 sets 10 min.

6-8 Incl. DB bench press S/A
6-8 Chin-up
3 sets 10 min.

8-15 Banded push-ups
8-15 Band facepulls
3 sets 10 min.

EMOM 15 min.

100 Rope skipping
20 Bent over band row
20 Band pull apart
20 KBS
20 Air squat

3 ROUNDS

Vrijdag/weekend

T.O.T. 1

8-10 Double KB deadlift
16-20 Alternate DB bench press
3-4 sets 12 min.

TBT: Alternate leglift / band pull part

8-10 Seated DB shoulder press
12-15 Straight arm pulldown
3-4 sets 10 min.

10 Med ball goodmorning
6 Push-ups
10 Backward lunges
6 Band pull apart
10 Kn. Med ball slams
6 Skater jumps
10 Calories
18 min. AMRAP

T.O.T. 2

8-10 Trapbar deadlift
8-12 Hiplift  alternate DB floor press
3-4 sets 15 min.

12 Alternate pistol (box) squats
10-10 Iso hold DB row
3-4 sets 10 min.

8-10pk ISO hold kneeling DB shoulder press
10-15 SB pike
3-4 sets 10 min.

500m Rowing
H/T Farmer walk
2-3 sets 10 min.

Finisher: trainer