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Monday

"Heavy day"
Back squat
3 RM

3x5 @ 80%

Tuesday

For time
10-20-30-40-50
Air bike calorie
Kettlebell swing 24/20
Abmat sit ups

Wednesday

“Elizabeth”
For time
21-15-9
Power clean 60/40
Ring dip

Thursday

20:00 AMRAP
20 burpees
20 air squats
20 box jump overs 24/20
20 air squats
20 toes to bar

Friday

Teams of 2
Amrap 30:00
100 cal row
200m sandbag carry @ pick load
100 cal bike
200m farmer carry 2x32/24

Saturday

FITNESS
1-2-3-4-5-6-7-8-9-10
Sumo deadlift high pulls 52.5/35
2-4-6-8-10-12-14-16-18-20
Push ups
*after each set 30 crossovers

PERFORMANCE
1-2-3-4-5-6-7-8-9-10
Sumo deadlift high pulls 52.5/35
Handstand push ups
*after each set 30 double unders

Sunday

*FOCUS
4 rounds of the following
10 hip thrusts
10 dumbbell Arnold presses
10 single arm dumbbell row
Max wall balls
Keep 2 to 3 reps in reverse

ENDURANCE
1-2-3-4-5-6:00 machine
Rest 1:00 in between

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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