Try out!
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EN

Monday

FITNESS
***HEAVY DAY***

Back Squat
3 RM

PERFORMANCE
Back Squat
1 RM

Tuesday

"Elizabeth"

For time
21-15-9
Clean 60/40
Ring dips

Wednesday

FITNESS
15 minute amrap
30/24 cal bike
15 strict pull ups
30 step overs 22.5/15

PERFORMANCE
15 minute amrap
30 step overs 22,5/15
15/12 cal bike
30 pull ups
15/12 bike

Thursday

3 rounds, each for time
10 push presses 70/50
20 box jumps 24/20
30/24 cal row
Rest 2:00 between rounds

Friday

For time
40 burpees
80 wallballs 30/20
1600 meter run

Saturday

Teams of 2
10 rounds
200m DB farmer carry @ 25+15 / 15+10
10 weighted strict pull ups @ 15/10
20 DB snatches @ 25/15

Sunday

***CATCH UP DAY***

or

***BODY ARMOUR***

Midline
3 x 1:00 weighted plank

then

5 x 5
Back squat
Bench Press
Bent over Row

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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