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Monday

Fitness:
5 rounds
15 barfees
15 power cleans 42.5/15

Performance:
5 rounds
15/12 cal row
15 power snatches 35/25

Tuesday

3 rounds
75 double unders
21/15 cal bike
5 front squat 100/70

Wednesday

Teams of 2
40:00 amrap
400m run
40 toes to bar
400m run
40 double dumbbell push press
400m run
40 v-ups
400m run
40 burpee broad jumps

Thursday

Snatch
1RM

Thursday

5 rounds of 3 minutes work, 1 minute rest
AMRAP
3 pull ups
6 push ups
9 air squats

Friday

HEAVY DAY
Deadlift
A:
Heavy 5
B:
4x5 @ 80%

Saturday

Teams of 2
For time
160 cal ski
80 thrusters 42,5/30
160 cal row
80 overhead squats 42,5/30

Sunday

ENGINE
Every 3:00 for 6 rounds
40/32 cal bike
*remaining time = rest

MURPH PREP
Run 3000-5000m
into
10:00 amrap strict cindy
5 strict pull ups
10 push ups
15 air squats

or pick any of the workouts from past week you havent done yet

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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