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.