NL
EN

Monday

HEAVY DAY

Bench press
5 RM

Tuesday

Fitness
Teams of 2
3 rounds for time
800m run
40 front squat 80/55
(time cap = 20)

Performance
Teams of 2
3 rounds for time
800m run
40 squat cleans 60/40
(time cap = 20)

Wednesday

Fitness
2 rounds for time
40 v-ups
40 double dumbbell push press 22,5/15
200m sandbag carry 70/50
(cap = 20)

Performance
2 rounds for time
40 T2B
40 double dumbbell push press 22,5/15
200m sandbag carry 70/50
(cap = 20)

Thursday

SKILL DAY

A:
Overhead squat
2 RM

B:
12:00 amrap
As many reps as possible in 12 mins of:
1 Overhead Squat, 85/55
10 Burpee Box Jumps, 24/20 in
2 Overhead Squats, 85/55
10 Burpee Box Jumps, 24/20 in
3 Overhead Squats, 85/55
10 Burpee Box Jumps, 24/20 in
... Continue adding 1 Overhead Squat rep each round until time expires.

Friday

For time
Row
10km

Saturday

5 rounds for time
20/16 cal bike
40 Kettlebell swings 24/16
60 air squats

Sunday

CATCH UP DAY

or

FOCUS DAY
Deadlift
1x5 75%
1x3 85%
1x1+ 95%

Collect 30 weighted chin ups or 20 negative’s

A1: 3x8 barbell good morning
A2: 3x12 single arm dumbbell row (each)

B1: Sandbag hold 3x1:00
B2: barbell curl 3x 10-15 reps

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