Maandag/dinsdag

T.O.T. 1

15-20 DB hiplift
10-15 Close grip DB floor press
3-4 sets 12 min.

8-10pk DB SLRDL
8-12 Chest supported DB row @1131
3-4 sets 12 min.

H/T Suitcase farmer walk
10 Squat jumps
15 Half kneeling band pulldown
H/T Goblet farmer walk
10 Calories
15 Kneeling med ball slams
AmRAP 16 min.

Tabata: Rope skipping

T.O.T. 2

TOT 2

8-10 BB Romanian deadlift @41X1
8-12 DB bench press @21X0
3-4 sets 12 min.

Tabata: SB plank / SB knee tucks or pike

8-12 BB Pendlay row
15 American KBS
3 sets 10 min. 60-90s rest

Tabata: Palloff press L/R

8-10 Half kneeling DB shoulder press
16-20 Plate deadbug
3-4 sets 10 min.

Tabata: Bicep curls / DB skull crushers

Woensdag/donderdag

T.O.T. 1

TOT 1

8-10 DB Split squat
8-12 DB Chest supported row
3-4 sets 10 min.

10 Med ball taps
8 Med ball thrusters
10 Med ball leg lifts
8 Kneeling med ball slams
10 Med ball jacks
8 Med ball kneetucks
H/T Med ball Pacman walk
AMRAP 16 min.

Tabata: Rope skipping

250m Rowing

2X H/T Farmer walk

3 sets 10 min.

T.O.T. 2

TOT 2

8-10 BB Romanian deadlift @41X1
8-12 DB bench press @21X0
3-4 sets 10 min.

Tabata: SB plank / SB knee tucks or pike

8-12 BB Pendlay row
15 American KBS
4 sets 10 min. 60-90s rest

Tabata: static front plate squat / overhead squat

8-10 Half kneeling DB shoulder press
16-20 Plate deadbug
3-4 sets 10 min.

Tabata: Bicep curls / DB skull crushers

Vrijdag/weekend

TOT 1

8-12 KB Deadlift @1121
8-10 S/A TRX row
3-4 sets 12 min.

8-12 BB push-up
8-12 KB hiphinge/KBS
3-4 sets 12 min.

20-30s Side bridge
20 Hiplift marches
10 Band facepulls
10 DB push-press
20 Jumping jacks / jack knives
10 calories Assault bike
AMRAP 16 min.

Finisher: trainer

T.O.T. 2

TOT 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
16 min. AMRAP

Finisher: trainer