Monday
EMOM14
Min 1: 5 Handstand Push Ups (As Heavy As Possible)
Min 2: 5 Deadlifts (AHAP)
Tuesday
12 minute AMRAP
12 toes to bar or v-ups
12 dumbbell bench presses
12 meter double kettlebell front rack lunge 24’s/16’s
Wednesday
For time
9-15-21
Airbike calories
burpee box jump overs 24/20
Thursday
"Martin"
For time, with a partner
2,000-m row
100 bodyweight deadlifts
50 thrusters 42,5/30
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots 9/6
Friday
***HEAVY DAY***
Power clean or Hang power clean
Every 120 seconds x 3 rounds: 3 power cleans
every 90 seconds x 5 rounds: 2 power cleans
every 60 seconds x 7 rounds: 1 power clean
Saturday
“Maxton”
Wearing a weightvest,
13 rounds for time
8 strict pull ups
26 box step ups 24/20
21 burpees
Sunday
***CATCH UP DAY***
Pick any workout of the week you have not done yet
or
***BODY ARMOUR***
Upper
4 sets
8 tall kneeling landmine push presses each side Tall Kneeling Landmine Push Press
8 explosive landmine rotations
Lower
4 sets
8 single leg landmine deadlifts each side
8-12 landmine jump squats
Midline
4-6 sets
8 v-ups
see next page
12 tuck crunches
16 heel touches
20 BW russian twists
Get in contact with us
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!