WARM-UP (10 min.) Every Minute x 9 Rounds of: In opbouwende fases: 1-4-7 Row easy => Row moderate => Row fast. 2-5-8 Jumping jacks => Single-unders => Double-unders 3-6-9 Dribble => High knees => High knees WORKOUT “Een hele lange workout, maar niet eentje waarin je dood gaat. Zorg dus dat je eventueel scaled naar…
WARM-UP (10 min.) Part A: Bike or Ski 3” Part B: 3 rounds of: 6 barbell turn overs 6 barbell high pulls 6 barbell deadlifts SPECIFIC WARM-UP (10 min.) w/ empty barbell: 2 x 5 deadlifts 2 x 5 cleans 2 x 5 power snatches Into… 4 sets of 1 snatch Bouw hierin rustig op.…
WARM-UP (10 min.) Part A: Jog 800m Part B: 5 minutes: 10/10 leg swings (voor/achter) 10 air squats 5 knee push ups 2 inch worms WORKOUT (30 min.) “Box step ups zijn geen probleem. De DB Push press zal tussendoor voor een ritme verstoring zorgen. Let op, het zijn niet veel push-presses. Maar graag zien…
WARM-UP (10 min.) 1:00 jumping jacks 0:30 leg swings (voor & achter) 0:30 kaatsen (springen op de tenen) 0:30 leg swings (links & rechts) 0:30 dribble 1 round of 800m Run 30 sec Huppel 30 sec WORKOUT (15min.) “MIEP, MIEP!” “Deze workout is een zure go full retard. In deze sprints heb je precies genoeg…
WARM-UP (10 min.) Part A: Row 1000m (easy pace) Part B: 3 rounds of: 5 banded front raises 5 overhead presses (resistance band) 5 barbell rows 5 sit-ups SPECIFIC WARM-UP/STRENGTH (15 min.) 3 strict press w/ barbell 2 x 3 push press w/ barbell 2 x 3 push press w/ a 3 sec hold in…
WARM-UP (8 min.) 3 rounds of: 200m jog 10 box step ups, 20″/24″ 10 knee push ups 10 barbell ¼ jump squats 10 barbell presses PRE-WORKOUT (6 min.) 2 x 5 front squats w/ barbell 2 x 5 shoulder press 1 x 10 thrusters w/ barbell Build your weight for thrusters WORKOUT (30 min.) “BLAKE”…
WARM-UP (12 min.) 2 sets of: 50 high knees 10 high jumps 10 air squats :30 kuit stretch /side :30 leg swings / side WORKOUT PREP (6 min.) 1 round of 800m easy pace just warming up. Try to do a little sprint of 10s around every corner (or every 150m) WORKOUT (20 min.) For…
WARM-UP (12 min.) Part 1: Row 1000m easy pace Part 2: 3 rounds of: 10 banded good mornings 5 push up to downward dog 10 barbell rows WORKOUT PREP (12 min.) 2 x 5 empty barbell deadlifts 1 x 10 deadlifts light weight 1 x 10 intermediate weight 1 x 5 heavy weight Zet nu…
WARM-UP (12 min.) 3 rounds of: 200m row easy pace 8 muscle cleans 10 sit-ups ACCESSORY (10 min.) 4 x 100m Farmers carry (100m is vanuit de tent naar de straat/voetpad en terug) Rest 2:00 between carry’s. Make it HEAVY! Use: Plates, KB, DB etc. etc. STRENGTH (12 min.) Build up to a heavy 3…
WARM-UP (12 min.) 3 rounds of: Row 250m :30 superman hold / side 5 bent over rows 5 front raises 5 overhead presses WORKOUT PREP (10 min.) 2 x 5 overhead press (strict) w/ empty barbell 1 x 8 overhead press light 1 x 5 overhead press moderate 1 x 3 overhead press heavy WORKOUT…
