Maandag/dinsdag

T.O.T. 1

12-15 Goblet squat 31X1
8-12 TRX (inverted) row
3-4 sets 10 min.

8-12 p.k. Heel elevated S.L. hiplift
8-12 DB bench press
3-4 sets 10 min.

12-15 Band pull-apart
8-12 DB push-press
15cal C2 Rowing
3-5 sets 12 min.

15-30s p.k. Band hold
15 Leglifts
10cal Assault bike, sprint!
2-3 sets 10min

T.O.T. 2

8-12 BB Hipthruster
16-20 Alternate DB Floor press
3-4 sets 15 min.

8-10 p.k. Single DB front rack lunges
16-20 KB gorilla row
3-4 sets 12 min.

Tabata: Hollow body hold / push-ups

8-8 p.k. KB clean
16 Alternate KB push-press
8 Double KB leglifts
8 p.k. KB Snatches
3-5 rounds 15 min.

Woensdag/donderdag

T.O.T. 1

8-12 DB RDL
16-20 DB alternate floor press
60 Rope skipping
3-4 sets 12 min. 

16-20 Heels elevated goblet squat
12-15 DB Chest supported row
20 Alternate leglifts
3-4 sets 12 min.

Tabata: Single leg hiplift L/R

10 Air squats
10 DB push-press
10 Band pulldown
10 CAL
20sec plank
AMRAP 16 min

T.O.T. 2

8-12 Backsquat 21X1
6-8 Weighted push-ups 2121
3-4 sets 15 min.

20 (weighted) Alternate jumps lunges
8-12 Seated DB shoulder press
3-5 sets 10 min.

3-5 Weighted chin-ups
8-15 Bent over Y-raises
3-4 sets 12 min.

H/T Double front rack KB farmer walk
10 Med ball burpee slam
3 sets 10 min.

Vrijdag/weekend

T.O.T. 1

8-10pk. DB SLRDL (TRX supported)
8-12 push-ups (mod)
8-10pk Half kneeling band row
3-4 sets 12 min.

12-15 KB Hiphinge/KBS
8-10 Seated DB shoulder press
3-4 sets 10 min.

12-15 Band pulldown
15-30s (Swissball) plank
3-5 sets 10 min.

Tabata: Leglifts / shoulder taps

Tabata: static squat


T.O.T. 2

8-10pk Double handed SLRDL
6-8 Bench press
3-4 sets 10 min.

8-10pk. KBS side-to-side
10pk Half kneeling paloff press
3-4 sets 10 min.

6-8 Kneel into squat box jumps
15 cal SkiErg/RowErg
3-5 sets 10 min.

10 jump lunges
10 DB Row
10 DB Push-press
10 Plate hold leg lifts
AMRAP 12 min.