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Monday

In teams of two
For time
150 bar facing burpees
150 burpee box jumps 24/20
150 burpee pull ups

Tuesday

"Diane"
For time
21-15-9
Deadlifts 100/70
Handstand push ups

Wednesday

For time
3000 meter run
200/160 calories row
100/80 calories Assault bike

Thursday

Bench press

4 rep max

Weightlifting

Find a max in the following complex:

1 squat clean + 2 front squats + 1 split jerk

Gymnastics

"21.1"
For time
1-3-6-9-15-21
Wall walks
30-60-90-150-210
Double unders

Friday

16 minute AMRAP
4 devil presses 22.5/15
8 chest to bar pull ups
12 double dumbbell step overs 22.5/15
16 wall balls 9/6

Saturday

Clean & Jerk

1 rep max

Sunday

CATCH UP DAY

or

FOCUS DAY

A:
Pause front squat
4x2 (:3 pause in bottom) @ 80%
(add 2,5 in total)

3 sets
10 DB bulgarian split squats (each)
10 barbell romanian deadlifts

2 sets
Max calf raises (each)
Max KB hip flexor (each)

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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