DINSDAG 05-07-2022
CROSSFIT “Limb Biscuit” A.M.R.A.P 20 Minutes 2+2 Pistol Squats Alt. DB Snatches Calorie Row/Echo Bike WEIGHTLIFTING Power Clean & Front Squat & Push Press Focus POWERLIFTING Deadlift
WOENSDAG
CROSSFIT “Annie Benchmark Workout” 50-40-30-20-10 Double Unders Sit-Ups WEIGHTLIFTING Snatch Deadlift & High Hang Snatch Focus GYMNASTICS Strength & Positions 8/8
DONDERDAG 07-07-2022
CROSSFIT “Friendzone” A.M.R.A.P 40 Minutes 15/20 Cal Echo/Assault or 18/25 Cal Row 20 Box Jump Over 20/24″ 20 Sit-Ups Alternated Rounds w/ Buddy WEIGHTLIFTING Clean Pull & Hang Clean Focus POWERLIFTING Press Focus GYMNASTICS Strength & Positions 8/8
VRIJDAG 08-07-2022
CROSSFIT “Gymtastic” E.M.O.M x 15 Rounds 1. 10 Toes To Bar 2. 20 Push Ups 3. 30 Air Squats POWERLIFTING Squat Focus WEIGHTLIFTING Snatch Push Press & Overhead Squat Focus
ZATERDAG 09-07-2022
CROSSFIT “Powlympics” 5 Rounds For Time: 3 Power Cleans 5 Front Squats 10 Cal Row 3 Power Snatches 5 Overhead Squats 75/110lbs 35/50kg GYMNASTICS Toes To Bar Focus 1/8
ZONDAG 10-07-2022
CROSSFIT “The Seven (Hero workout)” 7 Rounds For Time: 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups
MAANDAG 27-06-2022
CROSSFIT “Double DB DT!” 10 Rounds of: 12 Dumbbell Deadlifts 9 Dumbbell Hang Cleans 6 Dumbbell Jerks Alternate Arm Per Round 35/50lbs 16/22,5kg WEIGHTLIFTING Test Week 1 Rep Max POWERLIFTING Test Week 1 Rep Max
DINSDAG 28-06-2022
CROSSFIT “Mega Cindy” A.M.R.A.P 20 Minutes 5 Snatches 10 Push Ups 15 Box Jump Overs 95/135lbs 42,5/60kg WEIGHTLIFTING Test Week 1 Rep Max POWERLIFTING Test Week 1 Rep Max
WOENSDAG 29-06-2022
CROSSFIT “Flash” For Time: 800m run Rest 2:00 400m run Rest 1:30 200m run Rest 1:00 100m run Compare to: 08-01-2022 WEIGHTLIFTING Test Week 1 Rep Max GYMNASTICS Strength & Positions 6/8
DONDERDAG 30-06-2022
CROSSFIT “Ploegendienst” 2 Rounds w/ Buddy For Time: 50 Toes To Bar 50 Double DB Box Step Overs 50 Cleans 35/50lbs 16/22,5kg 110/155lbs 50/70kg WEIGHTLIFTING Test Week 1 Rep Max POWERLIFTING Test Week 1 Rep Max GYMNASTICS Strength & Positions 6/8