Archief voor februari 2021

4 Rounds for time 1000m row or 2400m asssault bike 30 box jumps 24/20 inch 12 push jerks @ 50/35

4 Rounds for time of: 12 shoulder press 50/35 18 bent over rows 50/35 30/22 calories assault bike or 40/30 calories row

21-15-9-15-21 hang squat snatches 35/22.5 calories row or 15-10-5-10-15 calories assault bike

Amrap 14 8 stone to shoulders 55/43 12 stone squats 55/43 10 burpees over the stone Stone can be held any way they want on the squat

Every 3min for 6 rounds 30/20 calories row or 22/14 calories bike 8-12 devil presses @ 15/10kg per hand

For time 30 DB ground to overhead 22.5/15kg per hand 30 DB alternating front rack lunges 22.5/15kg per hand 30 DB box step overs 22.5/15kg per hand 30 DB alternating front rack lunges 22.5/15kg per hand 30 DB ground to overhead 22.5/15kg per hand

Amrap 18 12 kettlebell swings 32/24 12 V-ups 12 burpees

For time 35 thrusters @ 25/15 60 double unders 25 thrusters @ 35/20 50 double unders 15 thrusters @ 45/30 40 double unders 5 thrusters @ 55/40 30 double unders