ZATERDAG 19-10-2019
“PRISON TO PARADISE” 3 rounds for time of:50x Prisoner squats40x Push ups30x Knee to elbows20x Burpees10x Pull ups GYMNASTICS Technique: HandstandStrength: Abs
ZONDAG 20-10-2019
CROSSFIT “INSTA-BILITY” Max rounds in 9 minutes of:10x DB push press, 2×22.5/16kg6x Handstand push-ups1x Rope climb
MAANDAG 07-10-2019
“UNBROKEN IT IS” Perform 4 rounds for time of:400m run, 50 sit-ups (each stop is 5 burpees penalty) WEIGHTLIFTING Snatch focus
DINSDAG 08-10-2019
“THE GRIND” Max rounds in 7 minutesAdd 3 reps after every succesful round;3x-6x-9x…etc.3x Thrusters (50/35kg)3x Pull-ups POWERLIFTING Deadlift focus
WOENSDAG 09-10-2019
CROSSFIT “SUMO WRESTLER” For time:Use same bar load throughout25x Sumo deadlift high pull (55/40kg)Row 500m25x Power snatchRow 500m25x Power cleanRow 500m25x Deadlifts WEIGHTLIFTING Clean + front squats GYMNASTICS Technique: Pull-upsStrength: Handstand
DONDERDAG 10-10-2019
“Pack it up, pack it in, let me begin!” 5 rounds for time of:8x burpee broad jumps10x Box jump-overs (24/20″)Rope climb, 2 ascents POWERLIFTING Press focus
VRIJDAG 11-10-2019
CROSSFIT “CARDIO MEETS WEIGHTS” 10-9-8-7-6-5-4-3-2-1x reps:Double undersBurpeesPush-press (40/30kg)Clusters (40/30kg)
ZATERDAG 12-10-2019
“BALL GAME” Max rounds in 20 minutes of:5x Power clean (65/40kg)10x Toes to bar15x Wall ball (10/6kg) GYMNASTICS Technique: SwingsStrength: pull-ups
ZONDAG 13-10-2019
CROSSFIT “BACKBLASTER” For max reps:10 minute time cap10x Deadlift (60/45kg)20x Deadlift (100/60kg)30x Deadlift (130/80kg)Max reps deadlift (140/90kg)
MAANDAG 30-09-2019
“TEAM EFFORT” For time with a team of 3:Rotate players as needed, ONE player working at a time150x Push-ups25x rope climbs150x Squats50x Handstand push-ups100x Wall ball (10/6kg) WEIGHTLIFTING Clean focus