Archief voor december 2020

8 rounds of 12 dumbbell snatch, any object 12 goblet squats, any object 12 dips 12 box jumps cut off 30

12 Days for Christmas For time of: 2 headstand hold for 15 sec each rep = 30sec 4 tuck jumps 6 hip raises, weighted possible 8 overhead get ups 10 sit ups, weighted possible 12 push ups 14 air squat or goblet with weight 16 burpees 18 overhead lunges, any object 20 v-ups 22 mountain…

Merry Merry Christmas! Enjoy this with each other! Stay save, sound and healthy!

8 rounds of 3:00 min work, REMAINING TIME = REST! 8 headstand frog position kick up to plank 12 dumbbell or any object snatch 16 alternating any object front rack lunges

8 rounds of 3:00 min work, REMAINING TIME = REST! 8 headstand frog position kick up to plank 12 dumbbell or any object snatch 16 alternating any object front rack lunges

A = Strength bulgarian split squat 3 x 8 per leg3 sec down, 3sec hold, 3 up pike pulses 3 x 10-15 copenhagen plank 3 x 20-30sec per side B = Conditioning Amrap 17 10 cossack squats l & r 20 push press, any object 10 reverse burpee

10 Rounds for time 4 Bar muscle ups 10 Pistol squats cut off 15

A = endurance Row 1K as fast as can! B = Conditioning 3 Rounds for time 10 stone to shoulder @ 55/43 30 burpees cut off 11

A = Power Push jerk build up to a heavy triple 4 min rest & transition time to B B = Conditioning 5 Rounds for time 12 deadlifts 6 Push jerks Rx = 65% of A cut off 8

A = Volume training EMOM10 odd: 15 toes to bar even: 8 manmakers @ 15/10kg per hand B = Conditioning 3 Rounds for time 20/16 cals assault bike @ > 85/55 RPM 20 DB muscle clean and jerk @ same weight as manmakers cut off 11