Woensdag 11102017
AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES OF: 5 burpees over the bar 10 sit-ups 5 push-press
Dinsdag 10102017
Perform 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: Sumo deadlift high-pull Double unders
Maandag 09102017
EMOM MONDAY Every minute on the minute for 15 minutes perform: 5 box jumps, 24in. 5 handstand push-ups 5 kettlebell swings “He who believes is strong; he who doubts is weak. Strong convictions precede great actions.” – Louisa May Alcott
Zondag 08102017
5 ROUNDS FOR TIME OF: 40m sprint 12 power cleans 6 push jerks “The world breaks everyone, and afterward, some are strong at the broken places.” – Ernest Hemingway
Zaterdag 07102017
As many rounds as possible in 10 minutes of: 5 burpees 10 push-ups 15 air suats After each round perform 3 snatches at 3RM. “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger
Vrijdag 06102017
As many rounds as possible in 20 minutes of: 15 box jumps, 24 in. 10 pull-ups 5 medicine ball cleans
Donderdag 05102017
As many rounds as possible in 15 minutes of: 15 double-unders 10 walking lunges, ketllebell or barbell in front-rack position
Woensdag 04102017
GRACE For time: 30 clean and jerks, 60/45 kg
Dinsdag 03102017
5 rounds for time of: 7 pull-ups 7 front-squats, 50/30 kg 7 Toes-to-bar
Maandag 02102017
For time: 650m run 30 deadlift, 80/45 kg 650m run 20 deadlift 650m run 10 deadlift