VRIJDAG 31-12-2021

OOP

WARMING-UP (5 min.) EMOM 5: Min. 1 | 0:45 Jumping jacks Min. 2 | 0:45 Cossack squats Min. 3 | 0:45 Burpees Min. 4 | 0:45 Prisoner squats Min. 5 | 0:45 Mountain climbers WORKOUT PREP (8 min.) 1 set 5-10 reps back squat (licht gewicht) 1 set 5-10 reps overhead press (licht gewicht/empty barbell)…

DONDERDAG 30-12-2021

OOP

WARMING-UP (10-12 min.) Part A: 3 sets of: 2 x spiderman stretch + rotation drill (2 per kant) :15 downward dog Part B: 3 sets of (empty barbell): 5 burpee light 3 clean deadlift 3 muscle clean 3 front squats 3 push presses STRENGTH (10 min.) 4 sets x 8 reps front squat @ 75%…

WOENSDAG 29-12-2021

OOP

WARMING-UP (8 min.) 2 sets 10 pass-throughs (stok) 5 empty barbell bent-over-row 10 knee push-ups 10 overhead lunges (stok) 1 set 0:30 plank hold (hoge plank, op handen en voeten) 5 empty barbell bent-over-row 10 floor piked push-ups 10 air squats 1 set 0:30 plank hold (hoge plank, op handen en voeten) 5 empty barbell…

DINSDAG 28-12-2021

OOP

WARMING-UP (8 min.) 3 sets: 10 jumps for height 10 sit-ups 10 high plank to low plank :30 single or double-unders STRETCHING (4 min.) 2 sets: 1:00 banded hamstring stretch / side :30 seated torso twist / side :30 scorpion stretch hold / side WORKOUT PREP (5 min.) 3 sets: 5 V-ups (or variation; see…

MAANDAG 27-12-2021

OOP

WARMING-UP (10 min.) 3-minutes of cardio (run/bike/speedrope/row/etc.) Into… 3 sets: 10 staggered-stance good mornings / side 5 single-arm DB swings / arm 5 burpees :30 seated straddle stretch MOBILISEREN/ACTIVEREN (5 min.) 3 sets: 10 Cuban presses (PVC) 10 ATY drill (light weight) STRENGTH  (20 min.) Build-up to a challenging weight for 4 reps hang power…