Berichten door Dennis Tanamal

Buy in: 300 calories assault bike (1 works, 2 rest) 75 synchronized pull ups 100 synchronized push ups 125 synchronized sit ups 150 synchronized air squats

Tabata: hang power snatch (25/17.5kg* rest 3min Tabata: double unders *They can only rest in the overhead position or standing perfectly upright and holding a snatch grip during the entire 4min set. Anything else is considered a break, which means their score from the previous round doesn’t count. Double under *If they can’t do double…

Amrap 12 ladder 1 bar muscle up – 6 thrusters 40/30kg 2 bar muscle ups – 6 thrusters 40/30kg 3 bar muscle ups – 6 thrusters 40/30kg 4 bar muscle ups – 6 thrusters 40/30kg 5 bar muscle ups – 6 thrusters 40/30kg and so on till 12 minutes

5 Rounds for time: 15m handstand walk / 30 shoulder taps 4 legless rope climbs / 20 decline ring rows 16 weighted sit ups 10/5kg

” Fight gone bad” Three rounds of 1 min of: wall balls 20/14lbs sumo deadlift high-pull 35/25kg box jump 20inch push-press 35/25kg row (calories) rest

100 back squats for time 55/37.5kg* *Every break = 1 legless rope climb

As many rounds as possible in 10 minutes of 30 double unders 15 power snatch 35/25kg

5 Rounds for time 5 muscle ups 10 double kettlebell clean 20/12kg

12 Days for Christmas For time:1 power clean and jerk 70/47.5kg2 strict pull ups3 handstand push ups4 toes to bar5 box jumps 24/20inch6 deadlifts 70/47.5kg7 kettlebell swings 32/24kg8 push ups9 calories assault bike10 wall balls 20/14lbs11 burpees12 atlas stone to chest 65/40kg