NL
EN

Monday

SKILL DAY

A:
EMOM 15
Minute 1: 10-15 db bench presses
Minute 2: 10-20 toes to bar
Minute 3: 5-10 strict pull ups

B:
8:00 amrap
2-4-6-8-10-12-14..
V-ups
*after each set 30 mountain climbers

Tuesday

Teams of 2
For time
100/80 cal bike
150 kettlebell swings 24/16
100/80 cal bike
150 box jumps 24/20
100/80 cal bike

Wednesday

4 rounds for time
15/12 cal row
15 handstand push ups
60 crossovers

Thursday

Fitness
3 rounds
10 front squats 85/57,5
10 weighted strict pull ups 10/5
50 abmat sit up

Performance
3 rounds
10 front squats 85/57,5
30 pull ups
50 abmat sit up


Weightlifting

5 sets
2 split jerks + 4 push presses
Go every 2:30

Friday

Fitness
Incline bench press
10-8-6-4-2

Performance
10-8-6-4-2
Power snatch (touch & go)


Saturday

Performance
Open 20.2
20:00 amrap
4 dumbbell thruster 22.5/40
6 toes to bar
24 double unders

Fitness
20:00 amrap
4 dumbbell thruster 22.5/40
6 toes to bar
8 box jumps 24/20

Sunday

A:
Overhead squat (12:00 max)
Build up to a heavy 2

B
then 3 sets of 3 on 80%

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