Maandag/dinsdag

T.O.T. 1

each exercise should be performed 1-3 rounds on the following reps: 11-5-25 HH

R: Rows, DB
E: elevated heel squat, KB
B: BOOM, 11 KCAL SPRINT!
E: Een dumbell press
L: Leg lifts (plate)

B: (barbell) push-up
A: Alternated DB lunge
B: Barbell inverted row
Y: Y raise, TRX

B: BOOM, 11 KCAL SPRINT!
O: Overhead plate farmer walk
O: one leg RDL, DB
M: med ball slams

Finisher: Beschuit met muisjes!

T.O.T. 2

each exercise should be performed 1-3 rounds on the following reps: 11-5-25 HH

B: Bench press
A: alternated BW lunge
B:
Barbell bicep curl
Y:
y raises, DB

B:
Barbell row
E:
elevated KB squat
A: Arnold press, DB
S:
Single leg hanging leglift
T:
TRX bicep curls

W: walking lunge
O:
overhead plate farmer walk
R:
Run baby, 400m!
K:
KB thruster
O:
oehhh, push-up loose hands
U:
upright row
T: TRX knee tucks

Finisher: Beschuit met muisjes!

 

 

Woensdag/donderdag

T.O.T. 1

30s plank
10-30s Side bridge
20 SB deadbug
3 sets 10 min. 

Lucky 7
7 DB Thruster
7 TRX row @1131
7 Mod. Push-ups @21X1
7-7 S/A kneeling band pulldown
7 Calories
7 Easy burpees
7 Kn. Med ball slams

Finisher: trainer


T.O.T. 2

8-10 p.k. bulgarien DB split squat
8-12 DB row (pause)
3-4 sets 12 min.

Tabata: DB Snatch L / R

6-8 DB Floor press @21X0
15-20 Banded KBS
3-4 sets 12 min.

Tabata:  Dual KB march + static leglift

8-10 BB military press
10 KCAL Airdyne, SPRINT!
8-12 DB Bicep curls
3-4 sets 12 min.

Vrijdag/weekend

T.O.T. 1

8-10pk BW lunge
10-15 TRX facepull
3-4 sets 12 min.

10-15 KBS (hinge)
8-10 DB floor press
3-4 sets 10 min.

15 KB squats
10-10 Palloff press
15 BB Hiplift
400m run / 20 KCAL
15 Leglifts
12 Wallballs
30s Plank
AMRAP 20 min.

T.O.T. 2

12-15 Heel elevated goblet squat @41X1
8-12 DB row 2s pause
3-4 sets 12 min.

8-12 Hiplift + DB floor press
6-8 Pull-ups
3-4 sets 10 min.

15 Wallballs
15 Calories for choice
3-5 sets 12  min

H/T Suitcase DB FW
10 Burpees longjump
3-4 sets 10 min.