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Monday

HEAVY DAY

Squat Clean & Jerk
1 rep max

Tuesday

BENCHMARK WORKOUT

“Barbara”
5 rounds each for time
20 pull ups
30 push ups
40 sit ups
50 air squats

Wednesday

FITNESS
5 rounds for time
5 deadlifts 125/85
10 burpees

PERFORMANCE
3 rounds for time
10 deadlifts 125/85
30 double unders

Thursday

20 minute AMRAP
10 pike push ups
15/12 cal bike
20 KB snatches 24/16

Friday

SKILL DAY

A:
Every 90 seconds for 6 rounds
30 seconds max pistol squats

B:
Every 2 minutes for 5 rounds
5 burpee box jump overs 24/20
1 max set of toes to bar

Saturday

2K

or

5K

Sunday

CATCH UP DAY

or

FOCUS DAY

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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