Maandag/Dinsdag T.O.T. 1

8-12 banded KB RDL
8-12 DB row
12 straight arm bridge KB STS
3-4 sets 12 min.

8-10 DB hiplift/Hipthruster
8-12 landmine squat
8-10 P.K. one arm DB floor press
3-4 sets 12 min.

Piramide 10-20-30-20-10  Mountain climbers /  plank sec.

10-20 sec. straight arm Side bridge
10 Kneeling med ball slams
20 KBS
10 med ball thrusters
20 Jumping jacks
AMRAP 12 min.

Maandag/Dinsdag T.O.T. 2

8-10 p.k. Box step-ups
6-8 incline Bench press
3-4 sets 12 min.

8-10 Chin-up (band assisted)
10 bosu ball push-up
3-4 sets 10 min.

10 P.K. SLRDL + KB row on bottom
10-30 sec. P.K. Copenhagen plank
3-4 sets 10 min.

H/T Farmer walk
10 calories
10 wallballs
10 skater jumps STS
12 min. AMRAP

Woensdag/Donderdag T.O.T. 1

Buddy warm-up
3x 10 walballs – plank
3x 10 (easy) burpee – static hiplift
3x 10 inch worm – static squat

Lucky 7
7 KBS / KB Hiphinge
7 DB Floor press
7 Squat jumps
7 DB shoulder press
7 Med ball hold leglifts
7 med ball OTS
7 Calories, SPRINT!
7 Rounds for time

Woensdag/Donderdag T.O.T. 2

8-10 p.k. TRX lunge (+KB)
8-10 P.K. band woodchops high to low
10 close grip bench press
3-4 sets 12 min.

6-8 DB Floor press
12-16 DB renegade row
16 plate (overhead) jump lunges
3-4 sets 12 min.

Tabata: (easy) burpee

8-10 BB Z-press
8-12 DB Bicep curls
15-30 sec. p.k. star side plank
3-4 sets 12 min.

Vrijdag/Weekend T.O.T. 1

8-12 DB RDL, 2 sec negative
12 DB hammer curls
8 DB press
3-4 sets 12 min.

12-15 KBS/KB Hiphinge
10 band tricep extensions
8-10 Chest supported DB row
3-4 sets 12 min.

12 seasaw ALT. band pulldown
8-12 incl. chest sup. DB side raise
15-45s (Swissball) plank
3-4 sets 12 min.

Finisher: Trainer

Vrijdag/Weekend T.O.T. 2

8-12 STS KB lateral lunge
6-8 BB Floor press
20 static bear crawl A.L.L.
3-4 sets 15 min.

8-10 BB Pendlay row
12-15 American KBS
3-4 sets 12 min.

H/T KB suitcase farmer walk, one hand high
10 KCAL for choice, SPRINT!
10 Wallballs burpee
10 KCAL for choice, SPRINT!
10 Slamball of the shoulder
10 KCAL for choice, SPRINT
3-5  rounds 15 min.