Monday 16 January
Warming-up
3 RFQ:
30 sec” Bike
20 M Farmers Carry, Pick load
10 Goblet squats, pick load
Conditioning
3 x 8 min for distance
2 min easy pace
2 min moderate pace
2 min Max effort
2 min easy pace
*Rest 1:30 between Rounds
Tuesday 17 January
Warming-up
6 min EMOM
10 Burpees
10 Barbell Back lunges
10 Barbell weighted Good mornings
Weightlifting – Clean
2×2 at 65% 1RM
2×2 at 70% 1RM
2×1 at 80% 1RM
2×1 at 85% 1RM
3×1, pick load
*Build up to a heavy squat clean for the day.
*Rest as needed between sets
Workout
4 rounds, each for time, of:
20 DB Weighted back lunges
16 Toes-to-bar
8 Power cleans
12 Burpees over DB
*Rest 1:30 between rounds
*Each round for max effort
*Total timcap (incl. rest) 18:30 min
Wednesday 18 January
Warming-up
3 RNDS for quality of
1 min Machine
15 push ups
45” hollow hold
Weightlifting – Push Press
4-3-1-4-3-1 Reps
*Start set 1 at 65% 1 RM and Build. The second round needs to be heavier then the first sets.
*Rest 1:30 between sets.
Workout
10 min AMRAP
First min 0:00 to 05:00
6 pistols
6 Chest-to-bars
From 05:00 to 10:00
20 Double Unders
6 Burpee box jump overs
Thursday 19 January
Warming-up
9 min EMOM (3 RNDS)
10 L/10 R Single Arm bottoms-up KB press
10 KB Swings
10 Air squats
Workout
AMRAP 15 min
15 toes-to-bar
10 high box step ups
5 Double KB hang power snatches 20/12.5KG
*There are no high skill movements in this workout, so the goal is to maintain efficiency in the movements under high fatigue.
Accessories
3 rounds for quality
12 swiss ball leg curls
20 L/ 20R banded leg extension
1 min weighted wall sit, pick load
Friday 20 January
Warming-up
6 min EMOM
45 sec. Machine
10 Sit ups
10 Push ups
Workout
‘Hey Buddy”
Buy in -> 400 M Run
5 rounds for time
20 DB weighted back lunges 22.5/15KG
20 Sit-ups
20 DB weighted shoulder to overhead 2×22.5/15KG
10 Burpees
Cash-out -> 400 M Run
*You can divide the reps as you like, but you run together
*Time Cap 20 min
Saturday 21 January
Warming-up
3 Rounds for quality of:
Sandbag/ D-Ball carry, light load
10 Banded goodmornings
10 KB Single leg RDL, light load
Workout
Every 4 min x5
20/15 cal Echo bike
10 Sandbag cleans 65/45 kg
10 Box jump over 75/60 CM
Try to finish in 3:00 – 3:30 min every round. If not, scale reps until it takes you 3:00 – 3:30 min on 80-90% of max effort
Saturday 22 January
Warming-up
800 M Jog
3 rounds for quality of
10 light weighted goblet squats
30 sec hollow hold
10 light weighted goblet back lunges
Weightlifting – front squat
5-5-5-5-5
*Build up to a heavy set for the day. Start at 65% 1RM and play by feel. Keep a technique focus each set.
Workout
6 rounds for time:
8 pull ups
8 bar facing burpees
10 (heavy) wall ball shots 12/9 KG
Time Cap RX12 – SC14 min
*Try to focus on transition during this workout. Keep them concise and quick. Strart smooth and easy so you can bang in the last few rounds.
Maandag
Dinsdag
Woensdag
Donderdag
Vrijdag
Zaterdag
Zondag
7.00 – 21.00 uur
7.00 – 21.00 uur
7.00 – 21.00 uur
7.00 – 21.00 uur
7.00 – 20.00 uur
9.00 – 14.00 uur
9.00 – 14.00 uur
KvK-nummer: 71115129
BTW-nummer: 858585728B01
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