Maandag/Dinsdag T.O.T. 1

8-10 Double KB fr. rack squat
10-10 S/A TRX row
3-4 sets 12 min.

8-12 hipthrust
8-12 hiplift + DB floor press
8-10 pk Paloff press (+KG)
3-4 sets 12 min.

Tabata:  plank (A.L.L.) / flutter kicks

12 wallsit exo rotatie + booty band
300m Rowing
10 Ease burpees
3-5 rounds 12 min.

Maandag/Dinsdag T.O.T. 2

6-8 pk pause Bulgarian split squat
8-10 Renegade DB row + push-up
3-4 sets 12 min. 

6-8 pk band row + half kn. Schoulder press
12 ALT. lateral lunge
8-12 Static hiplift + DB floor press
3-4 sets 12 min.

20 DB jump lunges, switch in air
15-15 SB cirkels
10 KCAL Airdyne
3-4 sets 12 min.

Finisher: band flip / easy burpee 3-6-9-6-3

Woensdag/Donderdag T.O.T. 1

8 P.K. DB BW lungs + schoulder press
8-12 DB incl. Bench press
3-4 sets 12 min.

15 Goblet squat 1s pause
12 body weight walking lunge
8-12 TRX row
10 medball clean and jerk
AMRAP 12 min

300m Rowing
20-40 sec. pk KB suite case hold
15 heel elevated hiplift
AMRAP 12 min.

Tabata: KB Russian twists | KB side-to-side

Woensdag/Donderdag T.O.T. 2

5x5 Deadlift
5 sets 15 min. 

BUDDY WORKOUT
200 push-ups
40 band flips
100 KB squats
500 rope skipping
50 burpees
300 sec. wallsit
100 hanging knee raises
20 H/T farmer walk
100 bicep curls

Tijd over? Finisher van trainer

Vrijdag/Weekend T.O.T. 1

8-8 FFE split squat
12 renegade row
3-4 sets 12 min. 

8-10 P.K. deadbug band aan enkel
12 wallballs
12 close grip db floor press
3-4 sets 12 min.

8-12 SB hiplift
30 sec Swisball plank (cirkels 10-10)
4 sets 10 min.

15 KB thrusters
250M rowErg
H/T suitcase farmer walk
3 sets 10 min.

Tabata: wall sit

Vrijdag/Weekend T.O.T. 2

15-15 sec. static SLRDL + sandbag
8 crazy KB bench press
10-10 plank + band row
3-4 sets 15 min. 

6-8 pk KB Snatch
10-15 Banded KBS
10 ALT. lateral lunge
3-4 sets 12 min.

H/T KB Bottoms up farmer walk
500m Rowing
20 sec. flutter kicks op elastiek
AMRAP 15 min.

Tabata: Straight arm bridge op swissball (A.L.L)