Maandag/dinsdag
T.O.T. 1
10 KB curl up
10 KB hiplift
5-10 negative push up
4 sets 10 min
10 KB/BB squats
10 burpee
Heen Heavy Farmer walk
10 Kcal sprint
10 DB schoulder press
10 alt DB row
AMRAP 12 mn
Tabatta: medball slams
16-20 walking lunge
10 DB press
12 leg lift
200 m Kcal
8 BB inverted row
AMRAP 10 min
T.O.T. 2
8-10pk BB SLRDL
16-20 Alternate incline DB press
3-4 sets 12 min 60-120s rest between sets
8-12 BB row
12-15 Banded KBS
3-4 sets 12 min
6 Pause push-ups (weighted)
10 DB shoulder press
6 Box jumps
10 DB Skull crushers
H/T Sandbag carries / (Double KB front Rack)
20 Cals for choice
20 min AMRAP
Finisher: Trainer
Woensdag/donderdag
T.O.T. 1
8-12 KB BW lunge (+ knie hoog)
20-30 sec. plank
8-12 KB row
4 sets 12 min.
20 sec hiplift marcers (+KG in hand)
8-12 DB floor press
4 sets 12 min.
TABATA: leg lifts / static leglift
10 (1) KB thruster
10 sled pull
12 KCAL for choice
15 sec TRX row´s
AMRAP 12 min.
T.O.T. 2
8-12 Front squat
3-5 sets 12
8-12 BB row
16-20 Alternate incline DB press
4 sets 12 min
12 Plate OH alternate lunges
6 Pause push-ups
12 KBS
6 DB shoulder press
12 Cals for choice
Heen heavy Farmer walk
16 min AMRAP
Tijd over? STW
Vrijdag / Weekend
TOT 1
10-12 Goblet squat 12-15 Std band pulldown 3-4 sets 10 min.
12 TRX row wide grip
12-15 DB floor press
3-4 sets 10 min. 60s rest between sets
16-20 (DB) Walking lunges / 10 Wallballs
8-8 Clamshell
10 Leglifts
8-10 DB push-press
10 Cal SkiErg / 250 row / 200m run
3-5 rounds 20 min.
Finisher: 3x farmer walk rondje gym
T.O.T 2
6-8 Trapbar deadlift
8-12 (weighted) push-ups @4141
3-4 sets 15 min.
12-16 KB gorilla row
15 Banded KBS
3-4 sets 10 min.
6-8 Chin-ups @1131
15-20 Band pull-apart
3-4 sets 10 min.
SB Pike
Kn. Med ball slams
2-4-6-8-10-8-6-4-2
KB Clean & jerk
Burpee
2-4-6-8-6-4-2