DINSDAG 22-12-2020
CROSSFIT “SINGLED OUT” 14-Min. AMRAP Of: 10 Front Squats 15 Single Leg Deadlifts 20 Single Arm Russian Swings Switch Arms Each Round POWERLIFTING Squat Focus
WOENSDAG 23-12-2020
CROSSFIT “CHESTICLE PUMP” 5×5 Dumbbell Tempo Single Arm Floor Press (50X0) Directly after the final set we start with a finisher of explo… WEIGHTLIFTING Clean and Jerk Focus
DONDERDAG 24-12-2020
CROSSFIT “CULTURE CLUB” 3 x 5-Min. AMRAP Of: A) 40 Double-unders + 7 single arm dumbbell row B) 30 Double-unders + 5 single arm dumbbell row C) 20 Double-unders + 9 bicep curls (single db/kb, both arms) POWERLIFTING Deadlift Focus
ZONDAG 27-12-2020
CROSSFIT “DUMBBELL DT” AMRAP 15-Min. Of: 1 Round of DT 15 Air Squats 2 Rounds of DT 15 Air Squats 3 Rounds of DT 15 Air Squats … etc. 1 Round of DB DT = 12 Single arm Deadlifts 9 Single arm Hang Power Cleans 6 Single arm Shoulder to Overhead
MAANDAG 14-12-2020
CROSSFIT “DIPPING SAUCE” 10-Min. AMRAP Of: 21/15 Cal Row 9 (Ring) Dips POWERLIFTING Press Focus WEIGHTLIFTING Snatch Focus
DINSDAG 15-12-2020
CROSSFIT – POWERLIFTING –
WOENSDAG 16-12-2020
CROSSFIT “CHIPPED V2” 2 Rounds For Time: 25 Leg Raises 50 Pinguins / double-unders 20 Push-up shoulder-tap 50 Pinguins / double-unders 15 Inchworms 50 Pinguins / double-unders 20 Push-up shoulder tap 50 Pinguins / double-unders 25 Sit-ups WEIGHTLIFTING Clean focus
DONDERDAG 17-12-2020
CROSSFIT “AMPED UP” 5 Rounds for Max Reps Of: 3 Min work : 2 Min rest 10 Pistol Squats, alt. / cossack squats 10 Backwards lunges Max reps mountain climbers POWERLIFTING Full body focus (zorg voor een gevulde tas of iets dergelijks om rond 10-15kg extra gewicht te hebben).
VRIJDAG 18-12-2020
CROSSFIT “DIANE’S HOME” For Time 42-30-18 Single leg hip bridges 21-15-9 Pike push-ups
ZATERDAG 19-12-2020
CROSSFIT “WEEKEND WORKOUT” 15-Min. AMRAP Of: 2 Toe touches 2 Walking plank 5 Kick back tuck jump Add 2 reps to the toe touches and walking plank after every round. 2-2-5 => 4-4-5 => 6-6-5 => etc. GYMNASTICS Jump focus.