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Maandag 19 December
Warming-up
3 RFQ:
45” Machine
10x 10M Shuttle run
10 Banded face pulls
ConditioningÂ
Row/ski/bike 6 x 1000 M
Complete each set as:
500M Moderate pace
200M Recovery pace
300M Fast pace
*Rest 2 min between rounds
Dinsdag 20 December
Warming-up
5 min AMRAP for quality:
45” Handstand hold
15 Air Squats
10 L/R KB row
Gymnastic Work B
90% max strict handstand push-ups
rest 1:30 min
70% max strict handstand push-ups
rest 1:30 min
50% max strict handstand push-ups
Workout
5 RFT:
3 Seated legless rope climbs
8 Thrusters
400 M Row
*Thrusters starting at 40/30 Kg. Add 5 kilo every round
*The thruster will be your focus point. You want to stay consistent and unbroken throughout the rounds with controlled breathing and tempo. Even when the weight goes up.
*Rest 1:30 between rounds
* Aim for 3-4 min
Woensdag 21 December
Warming-up
2 RFQ:
800 M Run
20 Goblet Back lunges
Weightlifting – B: Back squat waves
3-2-1 at 75% 1RM, rest 30 sec between sets
Rest 2 min
3-2-1 at 80% 1RM, rest 30 sec between sets
Rest 2 min
3-2-1 at 85% 1 RM, rest 30 sec between sets
Workout
EMOM 14 min
Odd sets: 6 Sandbag/Dball Squats 90/50KG
Even sets: 12 Single DB Clean and jerks, pick load
*Go as heavy as possible (stay unbroken) on the clean and jerk
Donderdag 22 December
Warming-up
4 RFQ:
1 min machine
20 high plank shoulder taps
10 snatch grip strict press (Barbell weighted)
Workout
Every 5 min x 5 rounds:
300 M Run
20 V-ups
10 Bar Muscle ups
*stay consistent in the runs and go for unbroken sets in the muscle ups
*scale to 15 v-ups 7 BMU
Vrijdag 23 December
Warming-up
8 EMOM alternating For quality
5 kipping handstand push ups
10 Toes-to-bar
Gymnastic skill
4 RFQ:
10 M handstand walk
50 double unders
10 m handstand walk
Buddy WOD
2x 7 min AMRAP
0:00-7:00
8 Box jump overs 120 cm
5 D-Ball on box 50/35Kg
–Rest 2 min–
9:00- 16:00
5 Box jump overs 120CM
8 D-ball on box 50/35KG
Work/Rest ratio of 1/1. Stay unbroken through the rounds. complete 1 round before buddy takes over.
Zaterdag 24 December
Warming up
5 min AMRAP For quality
10 Ring Push-ups
15 Sit-ups
45” sandbag hold
Gymnastic work
Build-up to 3RM chest dip
Rest 5 min.
Max Reps chest dip
rest 1:30
Max Reps chest dip
*you can use the jerk blocks to dip on
Workout
5 rounds, each for time, of:
12 Bar facing burpees
10 M Overhead walking lunges (barbell weighted)
12 Toes-to Bar
10 M Overhead walking lunges (barbell weighted)
12 Chest-to-bars
*3:30 min time cap for each round
*Overhead walking lunges at 50/40KG
Zondag 25 December
Christmas WOD! Surprise ;)