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Monday

The chief
5 rounds 3:00work / 1:00 rest
3 power cleans 60/40
6 push ups
9 air squats

Tuesday

Fitness:
On a 15-minute clock:
3 rounds for time
10 strict chest to bar pull ups
25 bar facing burpees
in remaining time
find a 3 RM thruster from rig


Performance:
On a 15-minute clock:
3 rounds for time
25 chest to bar pull ups
25 bar facing burpees
in remaining time
find a 3 RM thruster from floor

Wednesday

Every 2:00 for 30:00
30/24 cal row
30/24 cal ski
30/24 cal bike
30 box jumps 24/20
30 burpees

Thursday

Hip Thrust
3 rep max

Teams of 2
15:00 amrap
10 lanes sandbag carry
10 lanes box push
10 synch burpees
*share reps on sandbag carry & box push

Friday "Skill day"

Every 1:00 for 8 sets
1 power snatch + 1 low hang power snatch

Karabell
10 rounds
3 snatches 60/40
15 wallballs 9/6

Saturday

Bench press
4 rep max

Teams of 2
4000m row
1 works, 1 rests.

Sunday

EMOM 8
3 high hang power snatch
Climbing

3x3 Snatch high pulls @ heaviest weight of EMOM

3 rounds
:30 chest to wall handstand hold
10-15 pike push ups


*ENGINE*
3k row
300 double unders or 5:00 practice
3k run

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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